Shoulders & Biceps

Anton takes us through his Shoulders and Biceps workout.

WARMUP

  • Machine Shoulder Press – 2×20 (2 sets of 20)

WORKING SETS

  • Superset¬†1:
    • Machine Shoulder Press – 4×10
    • SUPERSET WITH
    • Stiff-arm Side Raises – 4×15
  • Superset 2:
    • Medium Dumbbell Side Raises – 3×15
    • PYRAMID UP TO
    • Heavy Dumbbell Side Raises – 3×10
    • PYRAMID DOWN TO
    • Medium Dumbbell Side Raises – 3×15
  • Superset 3:
    • Face Pulls – 3×12
    • SUPERSET WITH
    • Machine Reverse Flyes – 3×12
  • Superset 4:
    • Smith Machine Bench – 3×10
    • SUPERSET WITH
    • Barbell One Arm Side Raises – 3×15
  • Superset 5:
    • Machine Preacher Curls – 4×10
    • SUPERSET WITH
    • Hammer Curls – 4×18
  • Superset 6:
    • One Arm Cable Concentration Curls – 4×10
    • SUPERSET WITH
    • Seated Cable Preacher Curls – 4×12

SOUNDTRACK

OVADIA+ Workout Mix by DJ Theory

GALLERY

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