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

	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
	Upright Row Pull up dumbbells from thighs to below chin. Elbows are higher than hands at end of movement. Maintain exaggerated posture throughout the exercise. To intensify: Move with 2-count hold and added...Pull up dumbbells from thighs to below chin. Elbows are higher than hands at end of movement. Maintain exaggerated posture throughout the exercise. To intensify: Move with 2-count hold and added weight and/or reps, depending on fitness goals. (less) Routine: Set 1: 15 reps
	Static Arm Curl One arm hold static at 90 degrees, while other arm does 4 reps. Alternate arms and repeat sequence. To intensify: Add extra round (4 reps hammer curls) each side.One arm hold static at 90 degrees, while other arm does 4 reps. Alternate arms and repeat sequence. To intensify: Add extra round (4 reps hammer curls) each side. (less) Routine: Set 1: 15 reps
	Flip-Grip Twist Triceps Kickback Stand leaning forward and perform standard triceps kickbacks, changing wrist position from palms-up to palms-down while hands are closest to shoulder. Alternate wrist position between each rep.Stand leaning forward and perform standard triceps kickbacks, changing wrist position from palms-up to palms-down while hands are closest to shoulder. Alternate wrist position between each rep. (less) Routine: Set 1: 15 reps
	Upright Row Pull up dumbbells from thighs to below chin. Elbows are higher than hands at end of movement. Maintain exaggerated posture throughout the exercise. To intensify: Move with 2-count hold and added...Pull up dumbbells from thighs to below chin. Elbows are higher than hands at end of movement. Maintain exaggerated posture throughout the exercise. To intensify: Move with 2-count hold and added weight and/or reps, depending on fitness goals. (less) Routine: Set 1: 15 reps
	Static Arm Curl One arm hold static at 90 degrees, while other arm does 4 reps. Alternate arms and repeat sequence. To intensify: Add extra round (4 reps hammer curls) each side.One arm hold static at 90 degrees, while other arm does 4 reps. Alternate arms and repeat sequence. To intensify: Add extra round (4 reps hammer curls) each side. (less) Routine: Set 1: 15 reps
	Flip-Grip Twist Triceps Kickback Stand leaning forward and perform standard triceps kickbacks, changing wrist position from palms-up to palms-down while hands are closest to shoulder. Alternate wrist position between each rep.Stand leaning forward and perform standard triceps kickbacks, changing wrist position from palms-up to palms-down while hands are closest to shoulder. Alternate wrist position between each rep. (less) Routine: Set 1: 15 reps
	Seated Two-Angle Shoulder Fly Sit straight up and perform standard shoulder fly. Then lean forward so lower rib cage comes in contact with upper thigh, and perform fly movement from that position. Note: Be careful not to turn th...Sit straight up and perform standard shoulder fly. Then lean forward so lower rib cage comes in contact with upper thigh, and perform fly movement from that position. Note: Be careful not to turn the bent-over shoulder fly into a back fly. (less) Routine: Set 1: 16 reps
	Crouching Cohen Curl With or without support of a wall, crouch to perform curl. Place elbows just below knees and be sure to straighten arms completely at bottom of movement. Ian likes to alternate the right and left ar...With or without support of a wall, crouch to perform curl. Place elbows just below knees and be sure to straighten arms completely at bottom of movement. Ian likes to alternate the right and left arm. (less) Routine: Set 1: 15 reps