Shoulders & Arms

I try to hit a set muscle group each day for five days out of the week. This type of training is called ablitz system. My blitz week is similar to this:

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Monday – legs/abs, Tuesday – shoulders, Wednesday – back/abs, Thursday – arms, Friday – chest/abs

However, due to my busy schedule lately (and the fact that I haven’t been home in over a week) I’m finding it hard to put in my normal workouts each day.

The solution to my problem was to turn my typical blitz system training week into a split routine system. In a split routine you break your workouts down to either a 4-day split or a 6-day split so they’ll look something like this:

 4-day split

Monday/Thursday – lower body

Tuesday/Friday – upper body

 6-day split

Monday/Thursday – lower body

Tuesday/Friday – chest, shoulders, triceps

Wednesday/Saturday – back and biceps

Sooo, instead of hitting shoulders on Tuesday and arms on Thursday I did them both in the same day! To conclude this post I shall leave you with my tri-set Shoulders & Arms Workout. Enjoy!

Shoulders & Arms

Tri-Set #1

3×15 Shoulder Press

3×8-10/12-15 Preacher Curl

3×15 Triceps Kickback

Tri-Set #2

3×16 Alternating Front and Lateral Raise

3×20 Alternating Bicep Curl w/ Squeeze

3×15 Skull Crushers

 Tri-Set #3

3×15 Upright Rows

3×8-10/12-15 Biceps Curl

3×20 Chair Dips

 Tri-Set #4

3×15 Shoulder Fly

3×8-10/12-15 Hammer Curl

3×15 Triceps Extension (each arm)

Stretch to cool down and NEVER forget your recovery protein drink!

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