Shoulder/Bicep Blast

January 7, 2011


This morning my training took another twist with power moves superset with isolation exercises and no rest period until the 4th set was completed. I think all of you experienced in bodybuilding and fitness know what superset means. A superset exercise is done immediately after the last exercise and is performed in alternating sets with the first exercise till four sets of each are completed. I find that training early in the morning is easier for me than trying to train at night.

Calves: seated calf raises single leg 100 each leg in increments of 25-30. 2 second hold at top

Warm up sets for shoulders: No rest

10# front delts x 10, side laterals x 10, rear delts x 10

15# front delts x 10, side laterals x 10, rear delts x 10

20# front delts x 10, side laterals x 10, rear delts x 10

Rest x 1 minute

Power shoulders supersetted with barbell curls x 4 sets no rest between exercises

Single shoulder press with barbell in corner groove 45# x 10

Bicep curls-- 45# bar no weight x 10.

Single shoulder press 55# x 10.

Barbell curls 55# x 10.

Single shoulder press 60# x 10.

Barbell curls 60# x 10.

Single shoulder press 65# x 10.

Barbell curls 65# x 10.

Single shoulder press 70#x 10.

Barbell curls 70# x 10.

Rest x 2 minute

Seated rear delts superset with seated bicep curls

Rear delts 25# x 10.

Bicep curls 20# x 10 alternating arms.

Rear delts 30# x 10.

Bicep curls 25# x 10 alternating arms.

Rear delts 35# x 10.

Bicep curls 25#x 10 alternating arms.

Rear delts 35# x 10.

Bicep curls 25 x 10 alternating arms.

Rest 2 min

Bent over rear delts raises locked in on rack supersetted with hammer curls

Rear delts 25# x 10.

Hammer curls 25# x 10 together.

Rear delts 30# x 10.

Hammer curls 30# x 10 together.

Rear delts 35# x 10.

Hammer curls 35# x10 together.

Rear delts 40# x 10.

Hammer curls 35# x 10 together.

2 minute rest

Seated dumbell forearm curls x 4 sets

15# x 15

20# x 15

20# x 15

20# x 15

Abds 200

This was an explosive routine that was done in 55 minutes total and left me wiped with shoulders, biceps and traps blown-- took me 30 minutes to get my arms to work good enough to drive.

Happy training days!