FULL WORKOUT - Shoulders and Arms - BULK Series Ep 8 - FTM Fitness
JOIN ME DURING A 12 WEEK BULK PHASE AND SEE WHAT IT'S REALLY LIKE TO BUILD MUSCLE
EP.8 - Triple Berry Pancakes, Strength Gains as Motivation, Full Shoulder and Arm Workout Walkthrough
SHOULDERS AND ARMS - FULL WORKOUT IN VIDEO
This workout focuses on hypertrophy through several super sets and then finishes with a giant set. The workout cycles between shoulders, triceps, and biceps for a full pump in the arms. During this bulk, I have been upping the intensity of my workouts through super sets. By doing so, I am able to pack in more volume in a given amount of training time. If you are looking for a good overall arm workout that also hits the shoulders, try this one out!
EXERCISE 1
REAR DELT MACHINE
Warm Up, 15-20 reps, 4 sets
EXERCISE 2
SEATED DUMBBELL SHOULDER PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Heavy, 6-8 reps, 2 sets
Working, 8-10 reps, 2 sets
EXERCISE 3
CLOSE GRIP BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Heavy, 6-8 reps, 2 sets
Working, 8-10 reps, 2 sets
SUPER SET 1 - EXERCISE 4
DUMBBELL LATERAL RAISE
Working, 12-15 reps, 3 sets
SUPER SET 1 - EXERCISE 5
HAMMER CURLS
Working, 10-12 reps, 3 sets
SUPER SET 2 - EXERCISE 6
SINGLE ARM DUMBBELL
OVERHEAD TRICEP EXTENSION
Working, 12-15 reps, 3 sets
SUPER SET 2 - EXERCISE 7
ALTERNATING DUMBBELL
CONCENTRATION CURL
Working, 12-15 reps, 3 sets
GIANT SET - EXERCISE 8
ALTERNATING CABLE LAT SIDE RAISE
Working, 12-15 reps, 2 sets
GIANT SET - EXERCISE 9
TRICEP CABLE ROPE PUSHDOWN
Working, 12-15 reps, 2 sets
GIANT SET - EXERCISE 10
EZ BAR BICEP CURL
Working, 12-15 reps, 2 sets
I have been training for 3 years and bulking for 2 years. On my way to the goal of 225 lbs at 5 years, I'm sharing my experience with bodybuilding. This journey has changed my life in so many positive ways and I hope to inspire others to put their goals into action.
My bulking progress:
2017 Start - 134 lbs
End of 2017 - 156 lbs
End of 2018 - 182 lbs
End of 2020 Goal - 225 lbs
JOIN ME - START A BULK!
I am not a certified personal trainer, but do seek to motivate and inspire others on their fitness journey. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime. If you are looking for a training program, click here.
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