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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 6, Day 40

I've given you quite a few alternative exercises today, so there's no reason to become bored with your shoulder and arm workout.

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If you did simple barbell curls last week, try some Zottman curls today. The wrist movement recruits the brachioradialis—the muscle on the thumb side of your forearm—further helping you develop forearm mass.

Day 40: Shoulders and arms

Standing Dumbbell shoulder Press

8 sets of 8 reps 3:0:2:1
Standing Dumbbell Press Standing Dumbbell Press

Barbell Curl

8 sets of 8 reps 3:0:2:1
Barbell Curl Barbell Curl


8 sets of 8 reps 3:0:1:1
Dips - Triceps Version Dips - Triceps Version

Hanging Knee Raise

8 sets of 8-12 reps 3:0:1:1
Hanging Leg Raise Hanging Leg Raise

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