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This 2-day strength program tackles three key areas of your body: shoulders, arms and your core. Try adding these sessions as part of your weekly routine to make a full body experience complete.
Both sessions offer 10 exercises that target each of those areas. In terms of workout time, each session will take roughly an hour to complete. The last few exercises, in each of the two days, have prescribed supersets to complete.
Stay Strong,
MICHAEL WOOD, CSCS
Jefit Team
Dumbbell Reverse Flyes
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3x8 reps |
rest: 60s
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Dumbbell One Arm Incline Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Standing Palms In Press
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3x10 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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3x10 reps |
rest: 60s
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Dumbbell Spider Curl
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3x8 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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3x10 reps |
rest: 20s
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Dumbbell Tricep Kickback
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3x8 reps |
rest: 20s
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Air Bike
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2x15 reps |
rest: 20s
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Plank
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2x10 reps • 35s |
rest: 20s
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Dumbbell Reverse Flyes
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4x8 reps |
rest: 60s
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Dumbbell One Arm Incline Lateral Raise
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4x8 reps |
rest: 60s
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Dumbbell Standing Palms In Press
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4x10 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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4x10 reps |
rest: 60s
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Dumbbell Incline Curl
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4x12,10,8,8 reps |
rest: 60s
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Dumbbell Spider Curl
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4x6 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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4x12,10,8,8 reps |
rest: 20s
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Dumbbell Tricep Kickback
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4x12,10,8,8 reps |
rest: 20s
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Air Bike
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3x12 reps |
rest: 20s
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Plank
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3x10 reps • 30s |
rest: 25s
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