DAY 4 | MAIN | DAY 6

Shoulders, Arms and Abs
1
Arnold press
5 sets, 5 reps
2
Superset
5 sets
Push-press
5 sets, 30, 12, 10, 8, 6 reps
Alternating dumbbell front raise
5 sets, 30, 12, 10, 8, 6 reps
3
Superset
5 sets
Incline dumbbell reverse fly
5 sets, 30, 12, 10, 8, 6 reps
Barbell upright row
5 sets, 30, 12, 10, 8, 6 reps
4
Barbell Curl
5 sets, 30, 12, 10, 8, 6 reps
5
Superset
5 sets
Alternating incline dumbbell biceps curl
5 sets, 30, 12, 10, 8, 6 reps
Concentration curl
5 sets, 30, 12, 10, 8, 6 reps
6
Close-grip bench press
5 sets, 30, 12, 10, 8, 6 reps
7
Superset
5 sets
Triceps Pushdown
5 sets, 30, 12, 10, 8, 6 reps
Single-arm dumbbell triceps extension
5 sets, 30, 12, 10, 8, 6 reps
8
Superset
5 sets
Palms-up wrist curl over bench
5 sets, 30, 12, 10, 8, 6 reps
Palms-down wrist curl over bench
5 sets, 30, 12, 10, 8, 6 reps
9
Decline Crunch
5 sets, 25 reps

DAY 4 | MAIN | DAY 6

About the Author

Ben Creicos

Ben Creicos

Ben Creicos is a health-and-fitness writer who is passionate about helping everyone discover the body's limitless potential.

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