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    Shoulders Arms

    Uploaded by

    Ru Ru
    This workout focuses on strengthening the shoulders and arms with various exercises done in multiple sets and reps. For shoulders, it includes seated barbell presses, dumbbell lateral raises, seated Smith machine presses, bent-over lateral raises, and upright barbell rows. For arms, it uses supersets of barbell curls with lying French presses, alternating dumbbell curls with triceps pushdowns, and barbell curls with triceps rope extensions, finishing with bench dips.

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    Shoulders Arms

    Uploaded by

    Ru Ru
    13 views1 page
    This workout focuses on strengthening the shoulders and arms with various exercises done in multiple sets and reps. For shoulders, it includes seated barbell presses, dumbbell lateral raises, seated Smith machine presses, bent-over lateral raises, and upright barbell rows. For arms, it uses supersets of barbell curls with lying French presses, alternating dumbbell curls with triceps pushdowns, and barbell curls with triceps rope extensions, finishing with bench dips.

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    Workout sheet

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    This workout focuses on strengthening the shoulders and arms with various exercises done in multiple sets and reps. For shoulders, it includes seated barbell presses, dumbbell lateral raises, seated Smith machine presses, bent-over lateral raises, and upright barbell rows. For arms, it uses supersets of barbell curls with lying French presses, alternating dumbbell curls with triceps pushdowns, and barbell curls with triceps rope extensions, finishing with bench dips.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    13 views1 page

    Shoulders Arms

    Uploaded by

    Ru Ru
    This workout focuses on strengthening the shoulders and arms with various exercises done in multiple sets and reps. For shoulders, it includes seated barbell presses, dumbbell lateral raises, seated Smith machine presses, bent-over lateral raises, and upright barbell rows. For arms, it uses supersets of barbell curls with lying French presses, alternating dumbbell curls with triceps pushdowns, and barbell curls with triceps rope extensions, finishing with bench dips.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    Shoulders

    Seated barbell military press: 5 X 15, 12, 10, 8, 8 reps


    __________________________________________________
    __________________________________________________
    Dumbbell Lateral Raise: 4 sets X 12, 12, 10, 8 reps
    ______________________________________________________________
    ______________________________________________________________

    Seated Smith machine press: 4 sets X 12, 10, 10, 8 reps


    ______________________________________________________________
    ______________________________________________________________

    Bent-Over Lateral Raise: 4 sets X 12, 12, 10, 8 reps


    ______________________________________________________________
    ______________________________________________________________

    Upright Barbell Row: 4 setsX 12, 10, 10, 8 reps


    ______________________________________________________________
    ______________________________________________________________

    Arms
    Superset 1: 4 sets X 10-12 reps
    Barbell Curl
    Lying Frensh press

    Superset 2: 4 sets X 10-12 reps

    Alternating dumbbell curl


    Tris pushdown
    ______________________________________________________________
    ______________________________________________________________
    ______________________________________________________________
    ______________________________________________________________

    Superset 3: 4 setsX10-12 reps


    Barbell curls
    Tricep overhead rope extension
    ______________________________________________________________
    ______________________________________________________________
    ______________________________________________________________
    ______________________________________________________________

    Finisher:
    BenchDips

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