Blast Shoulders and Arms ST

User Workout Submitted by Sean Taylor

This really focuses in on isolation with changing the type of resistance and finishes with compound movements.

Cuban Press should be DB's.
Cable Side Raise should be Overhand Grip and Cross-Body.
Cable Front Raise should be Neutral Grip.
Cable Shoulder Press is Standing, not laying down.
Use a Wide Grip on the Barbell Upright Row, it emphasizes the deltoid more than the trap.
The final Cuban Press is Barbell.

Week 1

Day 1

Exercise Sets Reps Muscle Group
Standing Bicep Curl With Band One Arm 1 20 Arms
Standing Triceps Extension With Band One Arm 1 20 Arms
Standing Side Raise With Band One Arm 1 15 Shoulders
Tri-Set 0 0 TIPS
Standing Front Raise With Band One Arm 1 15 Shoulders
Tri-Set 0 0 TIPS
Standing Upright Rear Delt Raise With Band One Arm 1 15 Shoulders
Incline Dumbbell Curl 3 10 Arms
Superset with 0 0 TIPS
Laying On Bench Dumbbell Tricep Extension One Arm 3 12 Arms
Standing Dumbbell Side Raise One Arm 3 10 Shoulders
Tri-Set 0 0 TIPS
Standing Dumbbell Front Raise One Arm 3 12 Shoulders
Tri-Set 0 0 TIPS
Standing Dumbbell Rear Delt Raise One Arm 3 12 Shoulders
Cuban Press 3 8 Shoulders
Standing Bicep Cable Curl Behind 2 12 Arms
Superset with 0 0 TIPS
Cable Tricep Kickback 2 10 Arms
Standing Cable Side Raise One Arm 2 12 Shoulders
Tri-Set 0 0 TIPS
Standing Cable Front Raise One Arm 2 14 Shoulders
Tri-Set 0 0 TIPS
Standing Cable Rear Delt Raise One Arm 2 14 Shoulders
Laying on Ground Shoulder Press 2 10 Shoulders
Standing Bicep Curl Barbell Both Arms 4 8 Arms
Superset with 0 0 TIPS
Reverse Triceps Extension/ Reverse Skullcrusher 4 8 Arms
Seated On Bench Barbell Military Press 4 8 Shoulders
Tri-Set 0 0 TIPS
Standing Barbell Front Raise 4 6 Shoulders
Tri-Set 0 0 TIPS
Standing Barbell Upright Row 4 10 Shoulders
Cuban Press 1 20 Shoulders