Workout Routine

GET YOKED

by Swlbro

Supplemental shoulder and forearm day.

Workouts

Workout 1

Teacup

Set
Intensity
Weight
Reps
Rest time
1
5
60 sec

Teacup

1 sets

Shoulder Dislocate

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec

Shoulder Dislocate

1 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

face pull

4 sets

Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

Overhead Press

4 sets

Trapi

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
75 sec
2
–
–
5
75 sec
3
–
–
5
75 sec
4
–
–
5
75 sec

Trapi

4 sets

Lu Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Lu Raise

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

incline bench press

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8 +
amrap
75 sec

shrug

4 sets

Wrist Roller

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
75 sec
2
–
–
5
75 sec
3
–
–
5
75 sec
4
–
–
5
75 sec

Wrist Roller

4 sets