Workout #518

Weights – Shoulders & Arms

Time: 120 mins

This workout should have your shoulders burning and your arms so swollen you will need help taking off your shirt in the locker room. If you can do the push ups at the end then you are an official B.A.

Warm up

  • .5 mile run

Super set – 3 rounds

  • 1 minute of Shoulder Press ( alternating arms )
  • 1 minute of Rope DB Curls
  • 1 minute of 2 arm Tricep Kickback
  • .5 minute rest

Super set – 3 rounds

  • 1 minute of Seated Bent-Over Rear Delt Raise
  • 1 minute of Hammer Curls
  • 1 minute of Dips
  • .5 minute rest

Super set – 3 rounds

  • 1 minute of Upright Rows
  • 1 minute of Static Arm Curls
  • 1 minute of Rope Pushdown
  • .5 minute rest

Super set – 3 rounds

  • 1 minute of Lat raises
  • 1 minute of Seated Iso Curls
  • 1 minute of Skull Crushers
  • .5 minute rest

Super set – 3 rounds

  • 1 minute of Front Shoulder Raise
  • 1 minute of Preachers Bench Curls
  • 1 minute of Pushups
  • .5 minute rest
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