| Shoulders and Biceps | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Seated Barbell Press - Power | 2-4 | 3 to 5 |
| Seated Arnold Press - Muscle | 2-3 | 6 to 12 |
| Barbell Front Raise - Muscle | 2 | 6 to 12 |
| Dumbbell Lateral Raise - Burn | 1 | 40 |
| Biceps | ||
| Exercise | Sets | Reps |
| Pinwheel Curls - Power | 2 | 3 to 5 |
| Standing Barbell Curl - Muscle | 2-3 | 6 to 12 |
| Cable Preacher Curl - Burn | 1-2 | 40 |
Friday, August 2, 2013
biceps and shoulders
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