Arms and shoulders for hypertrophy
5 Exercises
Warm-up
Circuit
· 1 Rounds
Banded External Rotation L Fly
Prepares the shoulders and helps prevent rotator cuff injuries before arm-and-shoulder work.
Round
1 : 15-20 Repetitions
Dumbbell Curl to Press
Simultaneously activates the biceps and shoulders before the main exercises.
Round
1 : 10-12 Repetitions
Rest time 30s
Main
Superset
Dumbbell Bicep Curl
Targets the biceps for hypertrophy and improves pulling strength.
Set
1 : 10-12 Repetitions
Set
2 : 10-12 Repetitions
Set
3 : 10-12 Repetitions
Set
4 : 10-12 Repetitions
· Rest time 30 seconds
Triceps vertical dumbbell extension
Comprehensive triceps work to add thickness to the arms.
Set
1 : 10-12 Repetitions
Set
2 : 10-12 Repetitions
Set
3 : 10-12 Repetitions
Set
4 : 10-12 Repetitions
· Rest time 1 minute
Main
Dumbbell Lateral Raise
Emphasizes shoulder width and improves the overall aesthetics of the upper body.
Set
1 : 12-15 Repetitions
· Rest time 1 minute
Set
2 : 12-15 Repetitions
· Rest time 1 minute
Set
3 : 12-15 Repetitions
This workout is part of a complete program.
View program