STRENGTH // SHOULDER / ARMS 2

1. Shoulder Press Machine

Weight: 23kg

Reps: 12 x 4 sets

Form: Wide grip, roll shoulders

Primary: Anterior and Middle Deltoids

Support: Tricep

2. Side Raise Dumbbell

Weight: 6kg

Reps: 12 x 4 sets

Form: Roll Shoulder, elbows up, lift slowly, hold, down slowly

Primary: Middle Deltoids

Support: Anterior Deltoids, Upper Back, Traps

3. Front Raise Dumbbell

Weight: 4kg, 6kg last set

Reps: 12 x 4 sets

Form: Roll shoulders back, slight bend elbow, slow up/down

Primary: Shoulder Middle Deltoids

Support: Anterior Deltoids, Upper Back, Traps

4. Reverse Cable Fly

Weight: 4kg

Reps: 12 x 4 sets

Form: Lean foward, elbows up

Primary: Rear Deltoids, Rhomboids

Support: Traps, Rotator Cuffs

5. Bicep Curl Barbell

Weight: 20kg

Reps: 12 x 4 sets

Form: Lean againist wall, engage core, navel to upper chest (not whole way)

Primary: Biceps

Support: Tricep, Core

6. Super Set: Triceps

4 sets

Round 1. Tricep Push Down

Weight: 14kg

Reps: 12

Form: Lean forward

Primary: Triceps

Support: Rear Deltoids, Core, Forearm

Round 2. Tricep Dips Bench

Weight: Bodyweight

Reps: 12

Form: Lean forward

Primary: Triceps, Anterior Deltoids

Support: Core, Rhomboids, Lats, Forearm

7. Hammer and Bicep Curl

8 sets // 2nd half, 4 x DROP SET

Weight: 8kg, 10kg last set

Reps: 12 x 4 sets

Drop Set: 12 x 10kg, 8kg, 6kg then 20 x 4kg

Form: Roll shoulders, slight bend knees

Primary: Biceps, Forearm

Support: Anterior Deltoids, Tricep