EQUIPMENT NEEDED: Full gym, resistance bands
TIME: 40 minutes
 

It’s warm weather top season and I’ve got a workout that will make your shoulders and arms pop!

We’ll do a variety of exercises and level-up the intensity with supersets and trisets.
 

Looking for specific workout videos? Check out the filtering function to find exactly what you are looking for to help you reach those goals!
 

Intro

WARMUP CIRCUIT

Seated Dumbbell Shoulder Press

Dumbbell Lateral Raise / Dumbbell Front Raise / Incline Dumbbell Rear Delt Raise

Cable Hammer Curl / Cable Overhead Triceps Extension (rope)

Barbell Curl 21s / Triceps Pushdown (rope)

Outro

THE WORKOUT
*Rest 45-60 seconds between sets

Warmup Circuit
20 Resistance Band Pull Apart
10 Arm Circles 10 forward/backward
15 Standing Dumbbell Lateral Raise

Seated Dumbbell Shoulder Press 4×8-10

Triset
Dumbbell Lateral Raise 3×12
Dumbbell Front Raise 3×10
Incline Dumbbell Rear Delt Raise 3×12

Superset
Cable Hammer Curl 3×10
Cable Overhead Triceps Extension (rope) 3×10-12

Superset
Barbell Curl 21s 3×7/7/7
Triceps Pushdown (rope) 3×10/10