Shoulders & Arms Workout
Core 👉🏼Shoulders & Arms 👉🏼Hills Run ….workout plan is below!
I loved this workout because all the minor variations on standard moves came together for a fresh way to pump those shoulders and fine-tune arms.
I learned my lesson the hard way to START this workout with Core. The first time I did Core after the shoulders/arm lift and that was a mistake ! My shoulders were way too toasted to hold a plank.
A Hills Run for 20min at the end adds a nice cardio + leg strength finisher.
THE WORKOUT PROGRAM
FIRST, CORE
✅Plank variations for 5min, minimal rest. Set timer for 20sec for each move....go!
•Forearm plank
•High plank
•Rotate to right side plank, back to high plank, rotate to left side plank
•Hold side plank right side 20sec, then switch at left side plank
•Right side plank with small pulses up and down with hips 20sec, repeat left side 20sec with pulses
NEXT, SHOULDERS & ARMS
*45sec rest between all sets
✅Seated Shoulder Press **Warm-Up** 4 x 20/15/10/8
Gradually increase weight as reps decrease. This is a warm-up, so once you reach last set with 8 reps, this should only be 75% of Max effort.
✅Standing Full Range Lateral Raise/ Close Grip Shoulder Press Combo 4 x 10 reps
**No more than 8-10 lb dumbbells.
✅L-Seated Shoulder Press: 3x 8
Naturally will not be able to go as heavy as standing or if seated on a bench.
✅Tricep Bench Dips: 3 x 20
✅Reverse Grip Cable Pressdown: 3 x 12
✅Rope Hammer Curls with High Pull: 2 x failure + 3-5 reps of flare finisher
**Reps till failure with strict hammer curl form, then flare the elbows out a bit and try and get 3-5 more reps.*
✅Seated 1.5 Dumbbell Curls: 3 x 8
One full curl followed by a half counts as one rep
FINALLY, 20min HILLS RUN
Best on a treadmill. After 4min warmup jog, fire-up with the incline and speed. Go for 5% incline - 8% incline. Incline goes dow, the speed goes up!
FREE WORKOUT PROGRAM
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