coachren

2 months ago

Shoulder and Arms Workout

Duration

2h 16min

Volume

8,931 kg

Warm Up

SETS

TIME

1

3min 0s

Shoulder Press (Dumbbell)

SETS

WEIGHT & REPS

1

10kg x 12 reps

2

15kg x 10 reps

3

20kg x 8 reps

Lateral Raise (Dumbbell)

SETS

WEIGHT & REPS

1

6kg x 12 reps

2

10kg x 12 reps

3

12kg x 10 reps

Shrug (Machine)

SETS

WEIGHT & REPS

1

40kg x 12 reps

2

40kg x 12 reps

3

40kg x 12 reps

Rear Delt Reverse Fly (Machine)

SETS

WEIGHT & REPS

1

40kg x 15 reps

2

40kg x 15 reps

3

40kg x 15 reps

Triceps Extension (Dumbbell)

SETS

WEIGHT & REPS

1

30kg x 8 reps

2

30kg x 8 reps

3

35kg x 6 reps

Triceps Pushdown

SETS

WEIGHT & REPS

1

53kg x 12 reps

2

65kg x 10 reps

3

71kg x 8 reps

Bicep Curl (Barbell)

SETS

WEIGHT & REPS

1

15kg x 15 reps

2

25kg x 8 reps

3

30kg x 6 reps

Hammer Curl (Dumbbell)

SETS

WEIGHT & REPS

1

10kg x 15 reps

2

12kg x 10 reps

3

12kg x 10 reps

Seated Wrist Extension (Barbell)

SETS

WEIGHT & REPS

1

30kg x 15 reps

2

40kg x 12 reps

3

40kg x 12 reps

Stretching

SETS

TIME

1

1min 54s

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coachren

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