This routine laid the foundation for the gun show. My shoulders and arms are on fire!! I used 30lb and 40lb dumbbells for this. I went heavier with reps in the 8-10 range. I may have gained another inch on the guns......maybe just wishful thinking.
Shoulder & Arms:
Alternating Shoulder Press: 1st Time 12; 2nd Time 10
In & Out Bicep Curl: 1st Time: 16; 2nd Time16
Two Arm Tricep Kickback: 1 Time 12; 2nd Time 12
Deep Swimmer Press: 1st Time 10; 2nd Time 10
Concentration Curls: 1st Time 10; 2nd Time 10
Chair Dip: 1st Time 20; 2nd Time 20
UpRight Row: 1st Time 10; 2nd Time 10
Static Arm Curl: 1st Time 16; 2nd Time 16
Flip-Grip Triceps Kickback: 1st Time 12; 2nd Time 10
Seated 2-Angle Shoulder Fly: 1st Time 16; 2nd Time 16
Crouching Cohen Curl: 1st Time 10; 2nd Time 10
Lying Down Triceps Extension: 1st Time 12; 2nd Time 10
Shoulder Fly: 1st Time 16; 2nd Time 16
Cogdon Curl: 1st Time 10; 2nd Time 10
Side Tri-Rise: 1st: 15 ea. side; 2nd: 15 ea. side
AB Ripper X:
In & Outs: 25
Seated Bicycle: 20
Reverse Bicycle: 22
Seated Crunchy Frog: 20
Wide Leg Sit Up: 18
Fifer Scissor: 16
Hip Rock n Raise: 22
Heels To Heaven: 18
Roll-Up/V-Up Combo: 20
Oblique V-Up: 18 Ea. side
Leg Climb: 12 ea. side
Mason Twist: 50
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