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Biceps, Shoulders
Sport
Advanced
Dumbbell
Plan Details
The Biceps, Shoulders routine by nickmaverick is a 3 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Any
Shoulders, Biceps Kalamata
Est. 40 min
12 exercises
Dumbbell Alternating Bicep Curl
1 Set x 24 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Seated Bicep Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Push-Up (Close Hand)
1 Set x 20 Reps
Push-Up
1 Set x 20 Reps
Push-Up (Wide Hand)
2 Sets x 15 Reps
Dumbbell Upright Row
2 Sets x 20 Reps
Climber Pull-Up
1 Set x 7 Reps
Chin-Up (Close Grip)
1 Set x 7 Reps
Climber Pull-Up
1 Set x 7 Reps
Chin-Up (Close Grip)
1 Set x 7 Reps
Any
Abs HIIT
Est. 12 min
6 exercises
Figure 8
1 Set
Windshield
1 Set
Twisting Pistons
1 Set
Starfish crunch
1 Set
Tuck planks
1 Set
Upper circle crunches
1 Set
Any
New Biceps, Shoulders, Chest
Est. 55 min
15 exercises
Dumbbell Rotational Curl
1 Set x 15 Reps
Dumbbell Seated Bicep Curl
1 Set x 12 Reps
Dumbbell Seated Bicep Curl
1 Set x 12 Reps
Dumbbell Alternating Hammer Curl
1 Set x 20 Reps
Push-Up (Close Hand)
1 Set x 20 Reps
Dumbbell Deep Push-Up
1 Set x 20 Reps
Push-Up (Wide Hand)
2 Sets x 20 Reps
Dumbbell Upright Row
2 Sets x 20 Reps
Climber Pull-Up
1 Set x 7 Reps
Chin-Up with Knee Raise
1 Set x 7 Reps
Climber Pull-Up
1 Set x 7 Reps
Chin-Up with Knee Raise
1 Set x 7 Reps
Dumbbell Alternating Bicep Curl
1 Set x 24 Reps
Dumbbell Alternating Bicep Curl
1 Set x 20 Reps
EZ Bar Seated Curl (Close Grip)
2 Sets x 20 Reps
