Arms │Lateral shoulder

Seated DB curls
2 warm up sets then,  4 sets 12 reps, tempo 1-0-3-0

Seated over head DB extension
2 warm up sets then, 4 sets 12 reps tempo 3-0-1-0

EZ bar Biceps curls
4 sets 10 reps, tempo 1-1-2-1

EZ bar skull crushers
4 sets 10 reps, tempo 2-0-1-1

DB Hammer curls superset Dips (weighted)
4 sets 8 reps, tempo 1-1-2-0,  tempo 2-1-1-1

DB Spider curls superset rope triceps pushdown
4 sets 8 reps

BB Bicep curls super set dubble cable tricpes pushdown
4 sets 15 reps

Standing lateral raise
5 sets 15 reps


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

Tempo example: Seated DB curls
tempo 1-0-3-0, starting seated on the bench, 1 second up (concentric), 0 sec pause at the top , 3 second down (eccentric) and 0 sec paus at the bottom/start
If tempo is not writen then the tempo is up to you.

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

Comment below if you have any questions!



This Post Has 2 Comments

  1. Taran

    Should I stay at the same weight? If not how many pounds/ kg should I go up by?

    1. teamchakde

      You should always make sure that you only hit the rep written, if it’s 10 reps then you shouldn’t be able to do only 9 reps or 11 reps.

      If you need to change the weight during the exercise the do it.

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