Day 5 : Shoulders and Arms

Duration 90 min.
Equipment Yes

Exercise 1A

Military Press You'll need: Barbell How to
Military Press thumbnail
8 sets
* reps
45 sec. rest
*Rep scheme: 12,10,10,8,8,6,8,8. Superset with 1B

Exercise 1B

Barbell Shrug You'll need: Barbell How to
Barbell Shrug thumbnail
4 sets
12 reps
45 sec. rest

Exercise 2A

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
4 sets
12 reps
45 sec. rest
Superset with 2B

Exercise 2B

Dumbbell Rear Delt Flye
exercise image placeholder
4 sets
12 reps
45 sec. rest

Exercise 3A

Barbell Upright Row You'll need: Barbell How to
Barbell Upright Row thumbnail
4 sets
10,10,8,8 reps
45 sec. rest
Superset with 3B

Exercise 3B

Reverse Pec Deck Flye
exercise image placeholder
4 sets
15,15,12,12 reps
45 sec. rest

Exercise 4A

Seated Lateral Raise You'll need: Dumbbells, Bench How to
Seated Lateral Raise thumbnail
4 sets
12,12,10,10 reps
45 sec. rest
Superset with 4B

Exercise 4B

Bus Driver
exercise image placeholder
4 sets
10 reps
45 sec. rest

Exercise 5

Close-Grip Barbell Bench Press You'll need: Barbell, Bench How to
Close-Grip Barbell Bench Press thumbnail
5 sets
10,8,6,8,10 reps
45 sec. rest

Exercise 6

Overhead Triceps Extension
Overhead Tricep Extension thumbnail
4 sets
15,12,12,10 reps
45 sec. rest

Exercise 7

Dumbbell Kickback You'll need: Dumbbells How to
Dumbbell Kickback thumbnail
4 sets
12 reps
45 sec. rest

Exercise 8

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Rope Pressdown thumbnail
4 sets
12 reps
45 sec. rest

Exercise 9

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
5 sets
12,10,8,10,12 reps
45 sec. rest

Exercise 10

One-Arm Preacher Curl You'll need: Dumbbells, Preacher Bench How to
One-Arm Preacher Curl thumbnail
4 sets
10,10,8,8 reps
45 sec. rest

Exercise 11

Standing Cable Curl
exercise image placeholder
4 sets
15 reps
45 sec. rest
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