Ready to put together an arms-and-shoulders workout?
Ive already given you the lowdown on thebest bicep exercises,best tricep exercises, andbest shoulder exercises.
Well superset exercises where we can, to save time.
To get more work in, take some extra time and do the optional sections.
Its also fine to do this workout once, and a different upper-body workout another time.
Well discuss this when we get to that section.
I dont recommend push presses here; keep your knees straight on any of those standing presses.
Push presses are great, but not right now.
Reps per set: about 5.
Keep the reps in the single digits.
You could go as low as 3 reps per set, but I wouldnt go much higher than 8.
If you want to think of this as a 5x5 routine, that may help you remember.
How to progress: Choose your own adventure.
Look at last weeks workout, and add weightorreps to at least one set.
For example:
Last week you did 50 pounds for 8 reps on all five sets.
Last week you did five reps each at 20, 25, 30, 30, 30 pounds.
This week, do five reps each at 25, 30, 30, 30, 35.
Variety is fun and can be good for us.
Reps and weight: 3 sets of 8 to 12 reps.
Weight can be anything that gets you the appropriate number of reps per set.
How to progress: Add weight or reps each time.
Part 3: bicep/tricep superset
Heres where we get to the fun stuff!
you might pickanythingfor these.
Rest time: As needed.
Try resting 30 seconds after doingbothexercises, but no rest in between.
How to progress: When youre easily getting more than 15 reps on multiple sets, add weight.
Maybe you did pushups and pullups before, so youll do Zottman curls and skullcrushers this time.
Add weight when it’s possible for you to do 15+ reps for all three sets.
