An upper body super set for strong arms and shapely shoulders
The focus of our “pull day” workout is biceps and shoulders. We combine seven traditional upper body exercises to build a killer super set. Follow each focus point carefully, carrying it on throughout all of your workouts.
Pointers:
- BRACE YOUR SPINE (NECK, THORACIC AND PELVIC REGIONS) AT THE START OF EVERY MOVEMENT. DO NOT HYPER-EXTEND AT THE TOP OF ANY MOVEMENT.
- TRY NOT TO JERK WHEN MOVING THE WEIGHT. MAINTAINING A TIGHT CORE AND KEEPING BREATHING IN CHECK HELPS TO MANAGE THIS.
- COUNT 3 SECONDS ON EVERY ECCENTRIC CONTRACTION. MAINTAIN TIME UNDER PRESSURE.
- DON’T FORGET TO DRINK WATER!
10 mins Dynamic Stretch + Foam Roll
(a) DB Shoulder Press *
(b) Barbell Biceps Curl
3 x 10
(a) Standing DB Lateral Raise *
(b) DB Front Raise *
3 x 10
(a) DB Hammer Curl
(b) Bentover lateral DB Raise *
3 x 10
Hanging Leg Raise
3 x 15
30 mins Incline Walk
Rest Time Between Sets: 30-45 seconds
To understand more about rest timings, read our post on rest intervals.
Exercises marked with * are posted in video form on: @kaldzar
