Shoulders & Arms -May 27, 2012

FYI... We are now 7 weeks into this strength program, you should be seeing some strength gains now if you've been in it from the start. Just think how much more you'll get if you're doing the extra day on your 4 off!

FNG's: The video links are in this one, there is also a youtube playlist at the end for you.

Onto Shoulders & Arms: (supersets)
Part A: unless otherwise specified, 3 sets of 10 reps

Group 1:
1 Arm Press
Lateral Raise
Upright BB Row
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Group 2:
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range

Lying Rear Delt Lifts 3 sets of 15 reps
Wall Ball -with minimal leg bend, -3 sets of 15 -ALL Arms!
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Group 3:
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty

Bench Dips
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Group 4:
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]

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ABS: (plus a little cardio)

Intervals of 40 seconds work, 5 seconds to change to the next activity.

Complete 5 Rounds...

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Mountain Climbers

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Deadbug

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Med Ball Partner Pass

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Knees to elbows
------> Repeat!

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Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)