Facebook Challenge Workout- Shoulders and Arms
Oct 18, 2011
Facebook Challenge Workout- Shoulders or Arms
Every now and then I want to see if you guys can hang with me with one of the workouts that My own system spits out at me. This plan I just completed and it wasn't easy.
The hardest part was to start with Hang cleans for 3 sets of 3 reps with 225, 245, and 255lbs., quickly jump into a Super set of shoulder press and side raise and then come back and do 3 sets of 10 reps with 185lbs. on the Hang Clean. From there its pretty standard moving on, but I want to challenge all the Fans out there to see what they can do with this program. Give me feedback at the bottom of the page, but as always I encourage you all to use your own plans that the Trainer gives you. Maybe you can share what workouts your doing and I will post it for you to be featured on the Trainer.
Let me know how it works. Take Care,
Mike McErlane
The hardest part was to start with Hang cleans for 3 sets of 3 reps with 225, 245, and 255lbs., quickly jump into a Super set of shoulder press and side raise and then come back and do 3 sets of 10 reps with 185lbs. on the Hang Clean. From there its pretty standard moving on, but I want to challenge all the Fans out there to see what they can do with this program. Give me feedback at the bottom of the page, but as always I encourage you all to use your own plans that the Trainer gives you. Maybe you can share what workouts your doing and I will post it for you to be featured on the Trainer.
Let me know how it works. Take Care,
Mike McErlane
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| Exercise | Sets | Reps | Muscle Group |
| Hang Clean | 3 | 3 | Olympic Lifts |
| Standing Dumbbell Shoulder Press Alternating Arms | 3 | 8 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Dumbbell Side Raise Alternating Arms | 3 | 8 | Shoulders |
| END | 0 | 0 | TIPS |
| Standing Upright Rear Delt Raise With Band Both Arms | 3 | 20 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Barbell Upright Row With Band | 3 | 12 | Shoulders |
| END | 0 | 0 | TIPS |
| Hang Clean | 3 | 10 | Olympic Lifts |
| END | 0 | 0 | TIPS |
| Tri-Set | 0 | 0 | TIPS |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 4 | 15 | Arms |
| Standing High Bicep Curl Alternating Arms | 4 | 15 | Arms |
| Standing Kickbacks Alternating Arms With Band | 4 | 15 | Arms |
| END | 0 | 0 | TIPS |
| Dips | 3 | 15 | Chest |
| Standing Bicep Curl Barbell Both Arms | 3 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| V-Ups With No Equipment | 3 | 10 | Abs |
| Laying On Ball Abdominal Crunch With Dumbbell | 3 | 30 | |
