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    3-Day Workouts (Arms, Shoulders, Back)

    Uploaded by

    Ralph
    The document outlines workout routines for Mondays, Wednesdays, and Fridays/Saturdays. Mondays involve dumbbell supersets targeting the shoulders, arms, and back with exercises like shoulder press, bicep curls, and lat pulldowns. Wednesdays focus on resistance band exercises like pull aparts, curls, and rows. Fridays/Saturdays is a full body routine with weights, working arms, shoulders, and back with movements such as lateral raises, tricep extensions, and pulldowns.

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    3-Day Workouts (Arms, Shoulders, Back)

    Uploaded by

    Ralph
    117 views7 pages
    The document outlines workout routines for Mondays, Wednesdays, and Fridays/Saturdays. Mondays involve dumbbell supersets targeting the shoulders, arms, and back with exercises like shoulder press, bicep curls, and lat pulldowns. Wednesdays focus on resistance band exercises like pull aparts, curls, and rows. Fridays/Saturdays is a full body routine with weights, working arms, shoulders, and back with movements such as lateral raises, tricep extensions, and pulldowns.

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    sample work out 3 days a week

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    The document outlines workout routines for Mondays, Wednesdays, and Fridays/Saturdays. Mondays involve dumbbell supersets targeting the shoulders, arms, and back with exercises like shoulder press, bicep curls, and lat pulldowns. Wednesdays focus on resistance band exercises like pull aparts, curls, and rows. Fridays/Saturdays is a full body routine with weights, working arms, shoulders, and back with movements such as lateral raises, tricep extensions, and pulldowns.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    117 views7 pages

    3-Day Workouts (Arms, Shoulders, Back)

    Uploaded by

    Ralph
    The document outlines workout routines for Mondays, Wednesdays, and Fridays/Saturdays. Mondays involve dumbbell supersets targeting the shoulders, arms, and back with exercises like shoulder press, bicep curls, and lat pulldowns. Wednesdays focus on resistance band exercises like pull aparts, curls, and rows. Fridays/Saturdays is a full body routine with weights, working arms, shoulders, and back with movements such as lateral raises, tricep extensions, and pulldowns.

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    of 7

    Sheet4

    General Warmup
    To be done right before each workout days.

    1) 1-2 mins Treadmill


    2) 30 Jumping Jacks
    3) 30 Fly Jacks https://www.youtube.com/watch?v=R36VgAhJRWo

    4) Arm Rotations Clockwise and Counter https://www.youtube.com/watch?v=140RTNMciH8


    Clockwise
    5) Horizontal Arm Swings https://youtu.be/ev3qvuY93YM?t=21s
    6) Contralateral Swings https://youtu.be/MncQw-H3MPU?t=2m59s
    7) Neck Circles https://youtu.be/gBwGyIp5vdM?t=6s

    Mondays
    Dumbbell Supersets
    Supersets are 2 movements done
    successively without rest in between. Resting
    is allowed in between sets after finishing the
    reps of the 2 movements. Do 2 warmup sets
    for each movement before proceeding with
    the workout.

    1) Shoulder Press (3 sets, 10 reps) https://youtu.be/B-aVuyhvLHU?t=11s

    2) Superset 1 (3 sets, 10 reps each)


    Lateral Raise https://youtu.be/kDqklk1ZESo?t=19s
    Bent Over Lateral Raise https://www.youtube.com/watch?v=hLMsdFhTyj8

    3) Superset 2 (3 sets, 10 reps each)


    Front Raise https://youtu.be/D-3JnFrFUOw?t=26s
    Upright Row https://youtu.be/VIoihl5ZZzM?t=37s

    4) Superset 3 (3 sets, 10 reps each)


    Bicep Curls https://www.youtube.com/watch?v=scZFlj11eck
    Tricep Extension https://www.youtube.com/watch?v=nRiJVZDpdL0

    5) Superset 4 (3 sets, 10 reps each)


    Tricep Kickbacks https://youtu.be/ZO81bExngMI?t=15s
    Hammer Curls https://youtu.be/EdWCF9-ZAJI?t=16s

    6) Superset 5 (3 sets, 15 reps each)


    Wide Grip Lat Pulldown https://www.youtube.com/watch?v=vNiz__C8jPM
    Close Grip Supinated Lat Pulldown https://www.youtube.com/watch?v=UjzdsI2A5L0

    Wednesdays

    Page 1
    Sheet4
    Resistance Band Workout
    Do at least 1 warmup set for each movement
    using a light band and stepping onto it with 1
    foot. For working sets, if heavier bands are
    too much, light band resistance may be
    increased by stepping with 2 feet and
    adjusting the space between your feet.
    Always have control over the bands. For each
    movement, spend 2-3 seconds going up with
    the band (or whichever direction that adds
    resistance to the band) and 2-3 seconds
    returning to the starting position. This is helps
    to tone muscles since they are working in all
    manners of contraction which is different from
    simply lifting weights. The last 2
    movements require the bands to be anchored
    to the door. The link right after shows us how
    this can be done properly.
    https://www.youtube.com/watch?v=MAeqBk3Re5U

    3-5 Sets, 12-15 reps


    1) Pull Aparts https://www.youtube.com/watch?v=cnWbmqdU0Og
    2) Ventral Raise https://www.youtube.com/watch?v=YfxZBO68ZBA
    3) Band Curls https://www.youtube.com/watch?v=3g-1J2KkX_8
    4) Arnold Press https://www.youtube.com/watch?v=9vAWQNqbrCI
    5) Overhead Extension https://www.youtube.com/watch?v=Yi_zNoIsNcc
    6) Standing Row https://youtu.be/K2tmZeW1jIk?t=33s
    7) Standing Press https://youtu.be/3rX4hA8aPgQ?t=18s

    Fridays or Saturdays
    Arms Shoulders Back Workout
    Do 2 warmup-sets starting at the lightest
    weight possible because some movements
    may be difficult even with light weights. Do 10
    reps each of movements 1-12 in correct order
    to complete 1 round.

    2 Rounds, 10 reps each unless noted otherwise


    1) Lateral Raise https://www.youtube.com/watch?v=KPf9LBE3wHs
    2) Tricep Extension https://www.youtube.com/watch?v=nRiJVZDpdL0
    3) Bicep Curl https://www.youtube.com/watch?v=scZFlj11eck
    4) Close Grip Shoulder Press https://youtu.be/xMLZH2jopzE?t=11s
    5) Lat Pulldown (wide grip, 15 reps) https://www.youtube.com/watch?v=vNiz__C8jPM
    6) Havyk Raise (10 per side) https://youtu.be/BvQiBhLQvUQ?t=17s
    7) Tricep Kickbacks https://youtu.be/ZO81bExngMI?t=15s
    8) Overhand Curls https://youtu.be/yIUKi1goT-g?t=18s

    Page 2
    Sheet4

    9) Upright Row https://www.youtube.com/watch?v=8QHVgj4hd0w


    10) Supinated Lat Pulldown (narrow grip, 15 reps) https://www.youtube.com/watch?v=UjzdsI2A5L0
    11) Arm Circles (10 per direction) https://www.youtube.com/watch?v=ItMiN0ds-Jw
    12) Behind the Neck Lat Pulldown https://www.youtube.com/watch?v=b29fkoJrUy4

    Page 3
    Sheet4

    6VgAhJRWo

    Page 4
    Sheet4

    WbmqdU0Og

    Page 5
    Sheet4

    Page 6
    Sheet3
    General Warmup

    1-2 mins Treadmill


    30 Jumping Jacks
    30 Fly Jacks https://www.youtube.com/watch?v=R36VgAhJRWo
    Arm Rotations Clockwise and
    Counter Clockwise https://www.youtube.com/watch?v=140RTNMciH8
    Horizontal Arm Swings https://youtu.be/ev3qvuY93YM?t=21s
    Contralateral Swings https://youtu.be/MncQw-H3MPU?t=2m59s
    Neck Circles https://youtu.be/gBwGyIp5vdM?t=6s

    Page 7

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