Arm Exercises

M&F RAW!- One Arm bandit Workout

M&F RAW!- One Arm bandit Workout

In other words when you train using both legs or arms in a movement chances are your dominating limb usually takes over performing the majority of the work. When you complete exercises unilaterally you allow for the load and the emphasis of the movement to be used by the working limb which can significantly help in gaining more strength and building more muscle.

Week 1

Exercise Sets x Reps Muscles
Standing Shoulder Press Alternating Arms 4 x 8 Shoulders
REST 1 x 120 TIPS
Smith Machine One Arm Upright Row 4 x 10 Shoulders
REST 1 x 120 TIPS
Standing Cable Side Raise One Arm 3 x 12 Shoulders
REST 1 x 120 TIPS
Standing Cable Rear Delt Raise One Arm 3 x 12 Shoulders
REST 1 x 120 TIPS

Week 2

Exercise Sets x Reps Muscles
Standing Shoulder Press Alternating Arms 4 x 10 Shoulders
REST 1 x 120 TIPS
Smith Machine One Arm Upright Row 4 x 12 Shoulders
REST 1 x 120 TIPS
Standing Cable Side Raise One Arm 3 x 15 Shoulders
REST 1 x 120 TIPS
Standing Cable Rear Delt Raise One Arm 3 x 15 Shoulders
REST 1 x 120 TIPS

Week 3

Exercise Sets x Reps Muscles
Standing Shoulder Press Alternating Arms 4 x 8 Shoulders
REST 1 x 120 TIPS
Smith Machine One Arm Upright Row 4 x 8 Shoulders
REST 1 x 120 TIPS
Standing Cable Side Raise One Arm 4 x 15 Shoulders
REST 1 x 120 TIPS
Standing Cable Rear Delt Raise One Arm 4 x 15 Shoulders
REST 1 x 120 TIPS

Week 4

Exercise Sets x Reps Muscles
Standing Shoulder Press Alternating Arms 4 x 10 Shoulders
REST 1 x 120 TIPS
Smith Machine One Arm Upright Row 4 x 10 Shoulders
REST 1 x 120 TIPS
Standing Cable Side Raise One Arm 4 x 10 Shoulders
REST 1 x 120 TIPS
Standing Cable Rear Delt Raise One Arm 4 x 10 Shoulders
REST 1 x 120 TIPS
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