Shoulder & Biceps Day

Posted by Shawn Sprafka on

This routine was more of a fast-paced workout with minimal rest periods. Its 5 shoulder movements along with 5 biceps movements for a total of 500 reps! Can you finish it? Give it a shot. You complete all 4 sets of each shoulder exercise before moving onto biceps.

Start with cardio to warm up to help prevent injuries. I have been using Myoblox Loco which is currently sold out. BUT, Red White and Boom has been very popular and is similar in regards to the energy/stimulants. For all preworkout options click Here

Warm Up - 10 Minutes of Cardio (Any form)

All exercises will be 4 sets for 12, 10, 10, 8 reps starting with shoulders

Smith Machine Overhead Shoulder Press

4 Sets (12, 10, 10, 8 reps)

Side Lateral Raises

4 Sets (12, 10, 10, 8 reps)

Seated Barbell Military Press (No back support)

4 Sets (12, 10, 10, 8 reps)

Seated Bent Over Rear Delt Raises

4 Sets (12, 10, 10, 8 reps)

Upright Barbell Row

4 Sets (12, 10, 10, 8 reps)

Incline Dumbbell Hammer Curls

4 Sets (12, 10, 10, 8 reps each arm)

Barbell Curls

4 Sets (12, 10, 10, 8 reps)

Concentration Curls

4 Sets (12, 10, 10, 8 reps each arm)

Preacher Curls

4 Sets (12, 10, 10, 8 reps)

Any Bicep Machine

4 Sets (12, 10, 10, 8 reps)

For recovery & growth I would definitely recommend supplementing with a protein powder. or any of the post workout carbohydrate products we carry. (Check Those Out Here) Repairing those torn muscle fibers as quickly as possible is essential in muscle growth, and our protein powders will help you do that! Another option can be BCAAs which will help prevent muscle breakdown and keep you in an anabolic state.

Connect with me on social media!

Instagram: nutrifitcle Twitter: nutrifitcle Facebook: NutriFit

Thanks for reading.

-Shawn

NutriFit is a locally and privately owned nutritional supplement retail company specializing in high-quality products, competitive pricing, nutritional information and excellent customer service.


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