DAY 8 | MAIN | DAY 10

Shoulders, Arms and Abs
1
Clean and press
5 sets, 5 reps
2
Superset
5 sets
Standing dumbbell shoulder press
5 sets, 30, 8, 6, 4, 2 reps
Alternating dumbbell front raise
5 sets, 30, 8, 6, 4, 2 reps
3
Superset
5 sets
Side Lateral Raise
5 sets, 30, 8, 6, 4, 2 reps
Barbell upright row
5 sets, 30, 8, 6, 4, 2 reps
4
Barbell Curl
Technique 1-10 Method: After 1-2 warm-up sets, choose a weight that you're only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you're unloading the weights. I loved this technique, and it's a total shock to the muscle.
1 set, 10 reps
5
Superset
5 sets
Alternating incline dumbbell biceps curl
5 sets, 30, 8, 6, 4, 2 reps
Concentration curl
5 sets, 30, 8, 6, 4, 2 reps
6
Close-grip bench press
5 sets, 30, 8, 6, 4, 2 reps
7
Superset
5 sets
EZ-bar skullcrusher-
5 sets, 30, 8, 6, 4, 2 reps
Single-arm dumbbell triceps extension
5 sets, 30, 8, 6, 4, 2 reps
8
Superset
5 sets
Palms-up wrist curl over bench
5 sets, 30, 8, 6, 4, 2 reps
Palms-down wrist curl over bench
5 sets, 30, 8, 6, 4, 2 reps
9
Decline Crunch
5 sets, 25 reps

DAY 8 | MAIN | DAY 10

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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