David, Howie, Brandon, and Travis rip up this crazy shoulder and arm workout!
As always, Team Body Spartan brings the pain with this high intensity shoulder and arm workout. New recruit, Travis, shows us he’s a force to be reckoned with as he demolishes shoulders with the team.
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Shoulders and arm workout exercise #1: Dumbbell shoulder press
Today is all about the pump BUT we’re not skimping on recruiting your fast twitch muscle fibers either. Start with a lighter weight and pyramid up as you drop the reps. You’ll notice the guys going heavier in this shoulder workout exercise but they’re also getting their reps in.
| Set | Super set | Reps | Rest |
| 1 – warm up | No | 20 | 2 minutes |
| 2 | No | 20 | 2 minutes |
| 3 | No | 15 | 2 minutes |
| 4 | No | 12 | 2 minutes |
| 5 | No | 6 | 2 minutes |
| 6 – decrease weight for more reps | No | 12-15 | 2 minutes |
The rest of the shoulders and arm workout is below, but first have a look at our shredding programs!
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Shoulders and arm workout exercise #2: Lateral (side) dumbbell raises
This shoulder exercise doesn’t take a lot of weight to be effective. This is about keeping your wrists inline or below your elbows for the entire movement. It’s also about using the mind-muscle connection to really focus on using JUST the side delts to move the weight. Pull with the target muscle but don’t yank or swing. Use strict form for as many reps as possible. When you run out of gas, get the remaining reps by any means possible.
| Set | Super set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 15 | 2 minutes |
| 3 | No | 12-15 | 2 minutes |
| 4 | No | 12 | 2 minutes |
Shoulders and arm workout exercise #3: Front raises, super set with machine shoulder press, super set with machine lateral raises
For this triple set, the guys used an old school side lateral machine and modified it for front raises. If you don’t have this machine at your gym, you can use cables with the pulley set as low as it can go, or you can just use dumbbells. The second exercise is a machine shoulder press, and the third is a lateral raise machine. All gyms should have these last two pieces of equipment. Remember, for a triple set, there is no rest until all three exercises are completed.
| Set | Super set | Reps | Rest |
| 1 | Yes | 15/15/15 (or failure) | 2 minutes |
| 2 | Yes | 12/12/12 | 2 minutes |
| 3 | Yes | 10/10/10 | 2 minutes |
Shoulders and arm workout exercise #4: Cable curls
Lock your upper arm in place and be sure not to let it move. The “hinge” should be at your elbow and only your lower arm should be moving in this biceps exercise. Keep your elbows tucked in and don’t let them flair outwards. Increase the weight each set.
| Set | Super set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 15 | 2 minutes |
| 3 | No | 12 | 2 minutes |
| 4 | No | 10 | 2 minutes |
Shoulders and arm workout exercise #5: Preacher dumbbell curls super set with standing or seated rear delt dumbbell flies
Drop the weight for both of these exercises and focus on form and the contraction. You can stand or sit for the rear delt flies, just make sure you minimize any swinging motion.
| Set | Super set | Reps | Rest |
| 1 | Yes | 12-15 each arm/12-15 | 2 minutes |
| 2 | Yes | 12-15 each arm/12-15 | 2 minutes |
| 3 | Yes | 12-15 each arm/12-15 | 2 minutes |
| 4 | Yes | 12-15 each arm/12-15 | 2 minutes |
Shoulders and arm workout exercise #6: Rope hammer curls super set with rope triceps pushdowns
This is your final burnout exercise to leave you with a killer pump. While we didn’t focus on triceps as much as biceps today, there’s no harm in forcing some blood into the muscle cells.
| Set | Super set | Reps | Rest |
| 1 | Yes | 20/20 | 2 minutes |
| 2 | Yes | 15/15 | 2 minutes |
| 3 | Yes | 12/12 | 2 minutes |
