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A Week of Hard Labor Day 4 Shoulders and Arms

This document outlines a workout routine focusing on shoulders and arms. It includes exercises like lateral raises, front raises, V raises, reverse raises, hammer curls, rotating presses, incline V curls, half circles, bicep curls, skull crushers, rear flies, tricep kickbacks, and tricep pushups. Each exercise lists the number of repetitions and sets to perform over 5 weeks of workouts. The routine combines giant sets, progressive sets, super sets, and includes both dumbbell and bodyweight exercises. Equipment suggested includes an incline bench, weights, pull-up bar, or resistance bands attached to a door.

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wendel da costa neves
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618 views1 page

A Week of Hard Labor Day 4 Shoulders and Arms

This document outlines a workout routine focusing on shoulders and arms. It includes exercises like lateral raises, front raises, V raises, reverse raises, hammer curls, rotating presses, incline V curls, half circles, bicep curls, skull crushers, rear flies, tricep kickbacks, and tricep pushups. Each exercise lists the number of repetitions and sets to perform over 5 weeks of workouts. The routine combines giant sets, progressive sets, super sets, and includes both dumbbell and bodyweight exercises. Equipment suggested includes an incline bench, weights, pull-up bar, or resistance bands attached to a door.

Uploaded by

wendel da costa neves
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Shoulders & Arms

Date / Week
Giant Set
-Lateral Raise: 20reps W_________ W_________ W_________ W_________ W_________

-Front Raise: 20reps W_________ W_________ W_________ W_________ W_________

-V Raise: 20reps W_________ W_________ W_________ W_________ W_________

-Reverse Raise: 20reps W_________ W_________ W_________ W_________ W_________


Progressive Set : 1rep to 6reps
-Hammer Curl to Rotating Press W_________ W_________ W_________ W_________ W_________
(1, 1, 2)
Super Set
-Incline V Curl: 10reps W_________ W_________ W_________ W_________ W_________
-Incline V Curl: 8reps W_________ W_________ W_________ W_________ W_________
-Incline V Curl: 6reps W_________ W_________ W_________ W_________ W_________

-Half Circle: 10reps W_________ W_________ W_________ W_________ W_________


-Half Circle: 8reps W_________ W_________ W_________ W_________ W_________
-Half Circle: 6reps W_________ W_________ W_________ W_________ W_________
18 Biceps Curls: 6 normal, 6
wide, 6 wider
-Lower Half W_________ W_________ W_________ W_________ W_________
-Upper Half W_________ W_________ W_________ W_________ W_________
-Full Range W_________ W_________ W_________ W_________ W_________
Super Set
-Skull Crusher (1, 1, 2) 6reps W_________ W_________ W_________ W_________ W_________
-Skull Crusher (1, 1, 2) 6reps W_________ W_________ W_________ W_________ W_________

-Rear Fly: 15reps W_________ W_________ W_________ W_________ W_________


-Rear Fly: 12reps W_________ W_________ W_________ W_________ W_________
Super Set
-Left Arm W____R____ W____R____ W____R____ W____R____ W____R____
-Kickbacks: 30sec W____R____ W____R____ W____R____ W____R____ W____R____

-Right Arm W____R____ W____R____ W____R____ W____R____ W____R____


-Kickbacks: 30sec W____R____ W____R____ W____R____ W____R____ W____R____

-Tricep Push Ups: 30sec R_________ R_________ R_________ R_________ R_________


-Tricep Push Ups: 30sec R_________ R_________ R_________ R_________ R_________
Équipement: Banc Inclinable ou Ballon Stabilisateur, Poids, Barre à Chin-up ou Élastique avec
attache de porte.

www.BasementGym.ca , facebook.com/basementgym.ca

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