Shoulders and Arms

Description

Applying the same principles as Chest & Back, you'll superset these muscle groups to exhaustion. As you'll be using smaller muscles, this might prove slightly less of a struggle - but that doesn't mean you won't be fully maxed when this workout is said and done. Just be sure to keep your form during the latter part of the routine, when you'll be tempted to cheat your range of motion. Maintaining good form is critical for proper muscular development and preventing injury, so stay strict and get ripped!

Exercise Routine

	Alternating Shoulder Press Standing military press using one arm at a time. Palms out at the bottom to palms facing inward at the top.Standing military press using one arm at a time. Palms out at the bottom to palms facing inward at the top. (less) Routine: Set 1: 15 reps
	In and Out Bicep Curl Standard curl with palms-up grip. Bring weights back down and turn forearms out to sides for side curls. Bring weights back down. Rotate back and forth.Standard curl with palms-up grip. Bring weights back down and turn forearms out to sides for side curls. Bring weights back down. Rotate back and forth. (less) Routine: Set 1: 15 reps
	Two-Arm Triceps Kickback Raise upper arms and keep at 90 degrees. Straighten arm to kick back the dumbbell. Make sure elbows remain stationary.Raise upper arms and keep at 90 degrees. Straighten arm to kick back the dumbbell. Make sure elbows remain stationary. (less) Routine: Set 1: 15 reps
	Alternating Shoulder Press Standing military press using one arm at a time. Palms out at the bottom to palms facing inward at the top.Standing military press using one arm at a time. Palms out at the bottom to palms facing inward at the top. (less) Routine: Set 1: 15 reps
	In and Out Bicep Curl Standard curl with palms-up grip. Bring weights back down and turn forearms out to sides for side curls. Bring weights back down. Rotate back and forth.Standard curl with palms-up grip. Bring weights back down and turn forearms out to sides for side curls. Bring weights back down. Rotate back and forth. (less) Routine: Set 1: 15 reps
	Two-Arm Triceps Kickback Raise upper arms and keep at 90 degrees. Straighten arm to kick back the dumbbell. Make sure elbows remain stationary.Raise upper arms and keep at 90 degrees. Straighten arm to kick back the dumbbell. Make sure elbows remain stationary. (less) Routine: Set 1: 15 reps
	Deep Swimmer Press Press dumbbells overhead in modified corkscrew motion. Start with palms in. While raising dumbbells overhead, turn wrists so palms face out at top of move. Mimic move in reverse on way down. To ...Press dumbbells overhead in modified corkscrew motion. Start with palms in. While raising dumbbells overhead, turn wrists so palms face out at top of move. Mimic move in reverse on way down. To intensify: Add full bicep curl at the bottom of the move. (less) Routine: Set 1: 15 reps
	Full Supination Concentration Curl Start with palms facing in and arms slightly extended in front of body, creating slight tension in shoulders. Curl dumbbell and rotate wrists so palms face directly towards shoulder at top of movemen...Start with palms facing in and arms slightly extended in front of body, creating slight tension in shoulders. Curl dumbbell and rotate wrists so palms face directly towards shoulder at top of movement. Squeeze at the top. Alternate arms. (less) Routine: Set 1: 15 reps
	Chair Dip Heels on floor, legs straight, hands at side of body and on front of chair, lower body off chair, and lift back up. To intensify: Put feet on chair, and/or alternate leg raise every 5 reps.Heels on floor, legs straight, hands at side of body and on front of chair, lower body off chair, and lift back up. To intensify: Put feet on chair, and/or alternate leg raise every 5 reps. (less) Routine: Set 1: 15 reps
	Deep Swimmer Press Press dumbbells overhead in modified corkscrew motion. Start with palms in. While raising dumbbells overhead, turn wrists so palms face out at top of move. Mimic move in reverse on way down. To ...Press dumbbells overhead in modified corkscrew motion. Start with palms in. While raising dumbbells overhead, turn wrists so palms face out at top of move. Mimic move in reverse on way down. To intensify: Add full bicep curl at the bottom of the move. (less) Routine: Set 1: 15 reps