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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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 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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Shoulders

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1. Military Press/One Arm Barbell Shoulder Press SS

  1. Military Press. CW. 8 reps/OABS. CW. 8 reps
  2. Military Press. CW. 8 reps/OABS. CW. 8 reps
  3. Military Press. MW. 6 reps/OABS. MW. 6 reps
  4. Military Press. MW. 6 reps/OABS. MW. 6 reps

2. Lateral Shoulder Raises

  1. LSR. MW. 7 reps
  2. LSR. MW. 7 reps
  3. LSR.MW. 7 reps

3. Military Press Seated

  1. MP. MW. 6 reps
  2. MP. MW. 6 reps
  3. MP. MW. 6 reps
  4. MP. MW. 6 reps

4. Lateral Shoulder Raises with Dumbbells

  1. LSR. CW. 8 reps.
  2. LSR. CW. 8 reps.
  3. LSR. CW. 10 reps.
  4. LSR. CW. 10 reps.

5. Alternating Front Shoulder Raises with Dumbbells.

  1. AFSR. CW. 8 reps
  2. AFSR. CW. 8 reps
  3. AFSR. MW. 6 reps
  4. AFSR. MW. 6 reps

6. Incline bench Birds

  1. IBB. CW. 12 reps
  2. IBB. CW. 12 reps
  3. IBB. MW. 8 reps
  4. IBB. MW. 8 reps

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