Training shoulders and arms is up there with my favourite days at the gym! My method is to absolutely crush it (lift heavy and hard) so that my heart rate is raised and I am dripping with sweat by the end of it. Sure, lighter weight and more reps can be effective but for my shoulder and arm days, I have to go hard or go home.  

This workout will help you learn the difference between training and exercising. Train with intensity and purpose. Leave feeling exhausted. You won't only start to look strong, you will BE strong.

Below is a workout I complete on a regular basis, it is simple and effective. Take a 2 day break and then complete my Arm Attack workout and you are covered for the week with plenty of time to work on other areas of your body! 

Run/jog on treadmill to warm up (5-10 minutes)

Superset 1

Dumbbell press - 4 sets of 5 reps (HEAAAAVY)

Standing dumbbell upright row - 4 sets of 10 reps

Rest (60 seconds between each superset)

Superset 2

Cable rear delt fly - 4 sets of 10 reps

Front cable raise - 4 sets of 10 reps

Rest (60 seconds between each superset)

Superset 3

EZ-Bar skull crusher - 4 sets of 10 reps

Drag Curl - 4 sets of 10 reps

Rest (60 seconds between each superset)

Superset 4 (FINAL, PUSH!)

Plank pull up - 3 sets to failure

Diamond push up - 3 sets to failure

DONEZO.

If you are willing to put in the hard work and stick with the hard work, the results will appear faster than you think!

Let me know how you found this workout by commenting below! I would love to read your feedback. 

Stay strong. Be the fire.

@dunnebells_ 

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