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Ready to put together an arms-and-shoulders workout? I’ve already given you the lowdown on the best bicep exercises, best tricep exercises, and best shoulder exercises. Today I’ll give you a formula to combine them, and it’s customizable so you can swap in your favorites if you don’t love mine.
We’re going to start with a heavy(ish) compound exercise that works your arms and shoulders together. Then we’ll move on to moderately heavy exercises, starting with the ones that didn’t get hit very hard on the compound. We’ll superset exercises where we can, to save time. It will look something like this:
Shoulder press of your choice – 5 sets, heavy, anywhere between 3-8 reps, with 2 minutes of rest between sets, (optional) Rear delt work – 3 sets of 8-12 reps, Bicep/tricep superset – 3 sets of 8-12 reps each , Shoulder superset – 3 sets of 10+ reps each, (optional) Light bicep/tricep superset – 3 sets of 12-15 reps each. For a 30 minute workout, skip the optional sections and just do a shoulder press, bicep/tricep superset, and a shoulder superset….Story continues…
By: Beth Skwarecki
Source: The Best Arm and Shoulder Exercises
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