Shoulders │Arms

Warm up 10-15 min on the crosstrainer or rower

Standing internal rotation
2 sets 20 reps/ arm

Standing external rotation
2 sets 20 reps/ arm

Strict barbell press
2 warm ups sets then 5 sets 5 reps, tempo 1-0-2-0

Arnold press
1 warm up set then 4 sets 10 reps, tempo 1-1-2-0

Lateral raise
5 sets 12 reps,  tempo 1-1-2-0

Standing front plate raise superset incline bench reverse flyes
5 sets 15 reps, tempo 1-1-3-0

DB biceps curls superset single arm cable push down
5 sets 12 reps, tempo 1-1-3-0


Todays focus is on shoulders, don’t worry, we hit arms hard on friday,
today is just to get that nice pump after a good shoulder workout!

Warm up sets: This is the time you find the right weight for your working set.

Tempo example: Strict barbell press
tempo 1-0-2-0, starting from your shoulders, 1 second up (concentric), 0 sec pause over head, 2 second down (eccentric) and 0 sec paus on your shoulders.
If tempo is not writen then the tempo is up to you.

Superset: When you do 2 exercises directly after eachother without any rest between them.

Comment below if you have any questions!


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