Shoulders

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1. Arnold Press

  1. AP. CW. 10 reps.
  2. AP. CW. 10 reps.
  3. AP. HW. 8 reps.
  4. AP. HW. 8 reps.

2. Military Press

  1. MP. HW. 8 reps
  2. MP. HW. 8 reps
  3. MP. HW. 8 reps
  4. MP. HW. 8 reps

3. Front Raises

  1. FR. CW. 8 reps.
  2. FR. CW. 8 reps.
  3. FR. HW. 6 reps.
  4. FR. HW. 6 reps.

4. Lateral Raises

  1. LR. HW. 8 reps.
  2. LR. HW. 8 reps.
  3. LR. HW. 8 reps.
  4. LR. HW. 8 reps.

 

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Biceps

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1. Bicep Curls with EZ Bar

  1. BC. CW. 10 reps.
  2. BC. CW. 10 reps.
  3. BC. HW. 8 reps.
  4. BC. CW. 8 reps.

2. Hammer Curls Alternating

  1. AHC. HW. 8 reps.
  2. AHC. HW. 8 reps.
  3. AHC. HW. 8 reps.
  4. AHC. HW. 8 reps.

3. 21s with Barbell

7 reps from the bottom to the middle; 7 reps from the middle to the top and 7 reps from the bottom to the top.

  1. 21s. CW. 7/7/7
  2. 21s. CW. 7/7/7
  3. 21s. CW. 7/7/7
  4. 21s. CW. 7/7/7

4. Concentration Curls

  1. CC. HW. 12 reps.
  2. CC. HW. 12 reps.
  3. CC. HW. 10 reps.
  4. CC. HW. 10 reps.

 

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Triceps

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1. Laying Skull Crusher EZ Bar and Narrow Push Ups

  1. LSC. CW. 10 reps./NPU. 10-15 reps.
  2. LSC. CW. 10 reps./NPU. 10-15 reps.
  3. LSC. HW. 8 reps./NPU. 10-15 reps.
  4. LSC. HW. 8 reps./NPU. 10-15 reps.

2. Reverse Grip Bench Press

  1. RGBP. HW. 8 reps.
  2. RGBP. HW. 8 reps.
  3. RGBP. HW. 8 reps.
  4. RGBP. HW. 8 reps.

3. Kicks Back and Dips SS

  1. KB. HW. 10 reps./DS. to failure
  2. KB. HW. 10 reps./DS. to failure
  3. KB. HW. 8 reps./DS. to failure
  4. KB. HW. 8 reps./DS. to failure

4. Cable Extension Pyramid

Starting with challenging weight, then drop one plate, then drop another one.

  1. CEP. CW. 10 reps./8 reps./ 6 reps.
  2. CEP. CW. 10 reps./8 reps./ 6 reps.
  3. CEP. CW. 10 reps./8 reps./ 6 reps.

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Back

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Warm Up

Cable Row Machine 20 reps, Wide Push Ups 10-15 reps. SS

1. Seated Pull Down (Chest and neck)

Pulling the barbell down to the chest and behind the neck alternating. 10-10, 20 reps total.

  1. SPD. LW. 15 reps. total
  2. SPD. LW. 15 reps. total
  3. SPD. CW. 12 reps. total
  4. SPD. CW. 12 reps. total
  5. SPD. CW. 12 reps. total

2. Deadlift

  1. DL. HW. 8 reps.
  2. DL. HW. 8 reps.
  3. DL. HW. 6 reps.
  4. DL. HW. 6 reps.

3. T-Bar Row and Pull Ups SS

  1. TBR. HW. 8 reps./PU. to failure
  2. TBR. HW. 8 reps./PU. to failure
  3. TBR. HW. 6 reps./PU. to failure
  4. TBR. HW. 6 reps./PU. to failure

4. Dumbbell Single Arm Row

  1. DSAR. CW. 10 reps. each.
  2. DSAR. CW. 10 reps. each.
  3.  DSAR. CW. 8 reps. each.
  4. DSAR. CW. 8 reps. each.

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Chest

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Warm Up

2x Cable Crossover 20 reps, Push ups 20 reps SS.

1. Dumbbell Bench Press

  1. DBP. HW. 8 reps.
  2. DBP. HW. 8 reps.
  3. DBP. HW. 6 reps.
  4. DBP. HW. 6 reps.

2. Barbell Incline Bench Press and Dips SS

  1. BIBP. CW. 10 reps./DP. 15 reps.
  2. BIBP. CW. 10 reps./DP. 15 reps.
  3. BIBP. HW. 8 reps./DP. 15 reps.
  4. BIBP. HW. 8 reps./DP. 15 reps.

3. Pull Over

  1. PO. HW. 10 reps.
  2. PO. HW. 10 reps.
  3. PO. HW. 10 reps.
  4. PO. HW. 10 reps.

4. Chest Flyes and Push Ups SS

  1. CF. CW. 10 reps./PU. 12 reps.
  2. CF. CW. 10 reps./PU. 12 reps.
  3. CF. HW. 8 reps./PU. 12 reps.
  4. CF. CW. 10 reps./PU. 12 reps.

5. Cable Crossover

  1. CC.CW. 12 reps.
  2. CC.CW. 12 reps.
  3. CC.CW. 12 reps.
  4. CC.CW. 12 reps.

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Bodyweight (V)

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1. Burpees with Front Kick

Starting with burpee and once jumped, give a front kick. Alternating legs in each burpee.

  1. BS./FK. 30 seconds
  2. BS./FK. 30 seconds
  3. BS./FK. 30 seconds
  4. BS./FK. 30 seconds

2. Squats with Tuck Jump and Forward Mountain Climbers SS

Starting with a squat followed of a tuck jump lifting knees as high as possible. Then, forward mountain climbers.

  1. STJ. 30 seconds/FMC. 30 seconds
  2. STJ. 30 seconds/FMC. 30 seconds
  3. STJ. 30 seconds/FMC. 30 seconds
  4. STJ. 30 seconds/FMC. 30 seconds

3. Bunny Hops with Push Ups

Every 2 bunny hops, 1 push up.

  1. BH./PU. 30 seconds.
  2. BH./PU. 30 seconds.
  3. BH./PU. 30 seconds.
  4. BH./PU. 30 seconds.

4. Sit Ups, Flatter kicks and Scissors Abs

  1. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  2. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  3. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  4. SU.FK. SA. 20 seconds/10 seconds/10 seconds

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Shoulders

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1. Barbell Front Raises and Dumbbell Front Raises SS

Lift the barbell up to the head

  1. BFR. CW. 10 reps./DFR. CW. 10 reps.
  2. BFR. CW. 10 reps./DFR. CW. 10 reps.
  3. BFR. HW. 8 reps./DFR. HW. 8 reps.
  4. BFR. HW. 8 reps./DFR. HW. 8 reps.

2. Front Raises with a Plate

  1. FRP. HW. 10 reps.
  2. FRP. HW. 10 reps.
  3. FRP. HW. 8 reps.
  4. FRP. HW. 8 reps.

3. Arnold Press Lateral Raises SS

  1. AP. HW. 8 reps./LR. HW. 10 reps.
  2. AP. HW. 8 reps./LR. HW. 10 reps.
  3. AP. HW. 6 reps./LR. HW. 8 reps.
  4. AP. HW. 6 reps./LR. HW. 8 reps.

4. Reverse Fly with Dumbbells

  1. RF. HW. 12 reps.
  2. RF. HW. 12 reps.
  3. RF. HW. 12 reps.
  4. RF. HW. 12 reps.

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