5.21.21 Workout: Shoulders & Arms

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Shred: (Standing Side Raises w/ DB’s, 4 sets of 16 reps), (Standing Front Raises w/ DB’s, 4 sets of 16 reps), (Seated Bent Over Rear Delt Flyes w/ DB’s, 4 sets of 16 reps), (Standing Single Arm Shoulder Press w/ DB, 4 sets of 12 reps on each side), (Triceps Pushdowns on Cable w/ double dropsets, 3 sets of 10 reps, dropset 10 reps, dropset 10 reps), (Bicep Curls 21’s on Cable, 3 sets w/ straight bar attachment), Rest 60-90 seconds between sets

Cardio: 60 minutes of medium-low exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Standing Side Raises w/ DB’s, 4 sets of 12 reps), (Standing Front Raises w/ DB’s, 4 sets of 12 reps), (Seated Bent Over Rear Delt Flyes w/ DB’s, 4 sets of 12 reps), (Standing Single Arm Shoulder Press w/ DB, 4 sets of 8 reps on each side), (Triceps Pushdowns on Cable w/ double dropsets, 3 sets of 8 reps, dropset 8 reps, dropset 8 reps), (Bicep Curls 21’s on Cable w/ straight bar attachment, 3 sets), Rest 90-120 seconds between sets

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