Arms and shoulders for hypertrophy
5 Exercises
Intro
Required equipment
Circuit
1 round
Warm-up
Do each exercise one after another. When you finish the list, rest then start again.
Prepares the shoulders and helps prevent rotator cuff injuries before arm-and-shoulder work.
15 - 20 Repetitions
Chain without rest
Simultaneously activates the biceps and shoulders before the main exercises.
10 - 12 Repetitions
30 seconds rest
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
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
Chain without rest
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
Standard
Main
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