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on 24 October, 2012

Workout of the Week - Focusing on Shoulders and Arms

We start off with shoulders and then move onto the triceps and biceps, where we super set the bicep and triceps exercises.

 What is a super set?  A super set is where you perform one exercise straight after another.

This workout can be done by pretty much anyone, male or female who has a bit of experience in the gym.  For the beginners, you can also do it, just maybe scale back on two or three of the exercises or decrease the amount of sets you do per exercise.  The rep ranges are all between 6 and 15, so nothing too heavy, but you need to choose a weight which will suit you.  Do not try to go too heavy too quickly.

Download a printable workout log of the Shoulders and Arms Workout here:

Shoulders and Arms Workout

Shoulders Workout

Exercise 1:

  • Shoulder press machine

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Exercise 2:

  • Seated Dumbbell Shoulder press

Sets: 3
Reps: 12, 10, 8
Increasing weight each set.

Exercise 3:

  • Standing barbell behind the neck press

Sets: 3
Reps: 12, 10, 8
Increasing weight each set.

Superset with

Exercise 3.1:

  • Standing front lateral raises with weight plates

  • Keeping the plates parallel to the floor when you bring them up)

Sets: 3
Reps: 10, 10, 10
Keeping the same weight.

Exercise 4:

  • Standing side dumbbell lateral raises keeping your palms facing you

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 5:

  • Partial* front raises – front raises using an ez bar on an incline bench

Sets: 3
Reps: 7 for each partial, 7 full range
Increasing weight each set.

*Partial reps are when you do the bottom half of the movement of an exercise, then the top half, and then the full movement.  For example take bicep curls.  First you would curl the weight up half way, up to the bottom of your chest for say seven reps, then you would curl from the bottom of your chest to your chin for another seven reps, and then lastly you would do the full curling movement from the bottom all the way up to your chin for the last seven reps.

Exercise 6:

  • Seated side lateral machine

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Super set with

Exercise 6.1:

  • Front dumbbell raises

  • Twisting your wrists upwards, so that your palms are facing upwards at the top at the raise

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Arms Workout

Exercise 1:

  • Tricep dips

Sets: 4
Reps: 12, 12, 12, 12
Body weight.

Superset with

Exercise 1.1:

  • Standing ez bar bicep curls

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight

Exercise 2: 

  • Lying down ez bar skull crushers.

  • (Keeping your elbows over your head and pushing backwards rather than upwards)

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Superset with

Exercise 2.1:

  • Standing dumbbell bicep curls.

  • (Alternate each arm and then curl both arms up.  That counts as one rep)

Sets: 4
Reps: 8, 8, 6, 4
Increasing weight.

Exercise 3:

  • Standing tricep rope push downs

Sets: 3. The third set is a drop set.  Drop to half of the weight you are using.
Reps: 12, 10, [8, 12]
Increasing weight each set.

Superset with

Exercise 3.1:

  • Standing hammer rope curls

  • The third set is a drop set.  Drop to half of the weight you are using.

Sets: 3.
Reps: 12, 10, [8, 12]
Increasing weight each set.

A drop set is where you perform an exercise with a certain weight for a number of reps, and then drop the weight to a lighter weight and perform a few more reps to really exhaust the muscle.  You can drop the weight more than once if you want.

Exercise 4: 

  • One hand triceps press down

Sets: 2
Reps: 12, 10
Increasing weight each set.

Exercise 4.1:

  • One hand bicep concentration curl on the cable machine or using a dumbbell

Sets: 2
Reps: 12, 10
Increasing weight each set.

 

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