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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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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Triceps

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1. Cable Kick Back

  1. CKB. CW. 15 reps. each arm
  2. CKB. CW. 15 reps. each arm
  3. CKB. CW. 15 reps. each arm
  4. CKB. CW. 15 reps. each arm

2. French Press EZ Barbell with Diamond Push Ups SS

Laid down on a bench

  1. FP. HW. 8 reps./DPU. To failure
  2. FP. HW. 8 reps./DPU. To failure
  3. FP. HW. 8 reps./DPU. To failure
  4. FP. HW. 8 reps./DPU. To failure

3. Double Triceps Kick Back at the same time

Laid down on a bench

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

4. Skull Crusher with Dips SS

Laid down on a bench

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

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Triceps

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1. Cable extension

  1. CE. CW. 12 reps. each.
  2. CE. CW. 12 reps. each.
  3. CE. CW. 12 reps. each.
  4. CE. HW. 10 reps. each.
  5. CE. HW. 10 reps. each.

2. Barbell French Press with Dips SS.

  1. BFP. HW. 8 reps./DS. To failure
  2. BFP. HW. 8 reps./DS. To failure.
  3. BFP. HW. 6 reps./DS. To failure.
  4. BFP. HW. 6 reps./DS. To failure.

3. Over Head Triceps Extension.

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

4. Dips between 2 benches with Plates with Diamond Push ups SS.

  1. DS. HW. 10 reps./DPU. To failure.
  2. DS. HW. 10 reps./DPU. To failure.
  3. DS. HW. 8 reps./DPU. To failure.
  4. DS. HW. 8 reps/DPU. To failure.

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Biceps

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1. Biceps curls alternating and at a time SS

  1. BCA. CW. 10 reps each. BCAT. CW. 10 reps.
  2. BCA. CW. 10 reps each. BCAT. CW. 8 reps.
  3. BCA. HW. 8 reps each. BCAT. HW. 6 reps.
  4. BCA. HW. 7 reps each. BCAT. HW 5 reps.

2. Barbell Curls

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

3. Hammer Curls

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

4. Standing Biceps Cable Curl

  1. SBCC. CW. 12 reps
  2. SBCC. CW. 12 reps
  3. SBCC. HW. 10 reps
  4. SBCC. HW. 8 reps

 

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