Workout Routine

Shoulders and Arms

by Kelso

Workouts

Bicep Curls

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec

curl

2 sets

Push-up

push-ups

Set
Reps
Rest time
1
12
40 sec
2
12
40 sec

push-ups

2 sets

Cable Lateral Raise

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec

cable lateral raise

2 sets

Cable Bicep Curl

Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec

Cable Bicep Curl

2 sets

Seated Shoulder Press

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec

seated shoulder press

2 sets

Chest Supported Lateral Raise

Chest supported lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec

Chest supported lateral raise

2 sets

Overhead Tricep Extension

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec

overhead triceps extensions

2 sets