biceps buddy

It’s Time To Pump… Those Biceps & Shoulders

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:

  1. BRACE YOUR SPINE (NECK, THORACIC AND PELVIC REGIONS) AT THE START OF EVERY MOVEMENT. DO NOT HYPER-EXTEND AT THE TOP OF ANY MOVEMENT.
  2. TRY NOT TO JERK WHEN MOVING THE WEIGHT. MAINTAINING A TIGHT CORE AND KEEPING BREATHING IN CHECK HELPS TO MANAGE THIS.
  3. COUNT 3 SECONDS ON EVERY ECCENTRIC CONTRACTION. MAINTAIN TIME UNDER PRESSURE.
  4. 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


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Hana Zarour

Founder of Kaldzar
Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

Specialist in – Trigger Point Therapy, Crossfit, Animal Flow, TRX RIP, Kettlebell, Kineso Taping, Pre/Post Natal, 


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