Shoulders/Arms 1/9

Good Morning guys! I hope everyone’s weekend is off to a great start. So I actually took off yesterday from training as I felt my body needed it. I really don’t like to “schedule” rest days. I try to listen to my body and be in tune with myself as I train. I can feel when my body is resisting certain things during a session and when it needs to rest!

That being said, I was on track to train shoulders yesterday and arms today but since I didn’t train at all I simply merged shoulders and arms together in the same workout this morning. I’ve done this many times before and I actually enjoy it a lot. The pump I catch off these workouts is usually really great and it feels amazing lol. The focus is obviously placed on delts being they’re the bigger muscle group. Not to mention your tris will get worked on any sort of pressing movement. I train my delts first in the workout and then finish off with a mix of both tricep and bicep exercises.

If you’ve never trained the two together before I highly recommend giving it a try! This mornings full workout went as followed ⤵️ As always, if you guys have questions on how something should be performed feel free to reach out! You can email me directly here and I’ll be happy to help anyway I can: 

1)Seated dumbbell press 15/15(warm up)


- I was conservative on my first set with 80s because I jumped to 100s after that but I didn’t get as many as I wanted so I dropped back down in weight after that second set for as many reps as possible.

2)Seated dumbbell front raise (Supinated grip) X kneeling rope attachment face pull.

15/15 15/15 15/15

3)Behind back cable lateral raises 15/12/12 drop 15 

- After your third set, immediately drop the weight and perform your drop set before switching to the other side! 

4)Dumbbell shrugs (I was using 100s for reference which is the heaviest dumbbell I have at home) 


5)Straight bar cable curl X overhand push downs 

20/20 20/20 15/15 15/15 

6) Seated dumbbell hammer curl 


- I chose to sit in order to use less momentum. 

7)Dumbbell skull crushers off incline bench 



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