Strong Shoulders & Arms
Bulking
Intermediate
Dumbbell
Plan Details
The Strong Shoulders & Arms routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is an efficient 2-day, intermediate strength program designed to target your shoulders and arms. The idea is to mix these two workouts in around your current back/chest and leg days. Day 1: Offers 9 exercises (3 shoulder, 3 arm), workout time is about 45-minutes. There are three warm-up movements. Day 2: Includes 11 exercises (4 shoulder, 4 arm), workout time is about 60-minutes. This session includes more overall volume (sets x repetitions). You have the same three warm-up exercises seen in day 1. Equipment Needed: Dumbbells and Barbell Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1
Est. 48 min
9 exercises
One-Arm Hang
1 Set
Posterior Capsule Stretch
1 Set
Upward Stretch
1 Set x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Day 2
Workout 2
Est. 61 min
11 exercises
