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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 11, Day 71

Boulder shoulders and bulging biceps are on the docket today. Make every movement count!

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While they might be common to you now, know that each of these exercises is challenging you daily. A few of the exercise variations I integrated into your routine are intrinsically more difficult. The standing overhead shoulder press, for example, requires more stability than its seated counterpart.

Standing also generates more neuromuscular activity in the deltoid and activates the biceps and triceps to a greater extent. Just remember to keep some key elements of form in mind: Keep your core tight to protect your lower back, and maintain a microbend in your knees to absorb the load.

Know that, with each of these exercises, I’m ensuring you get the most bang for your buck.

Day 71: Shoulders and arms

Standing Dumbbell shoulder Press

3 sets of 6 reps to failure
Standing Dumbbell Press Standing Dumbbell Press


Side Lateral Raise

1 set of 30-60 sec.
Side Lateral Raise Side Lateral Raise


Barbell biceps Curl

3 sets of 6 reps to failure
Barbell Curl Barbell Curl


Cross-Body Hammer Curl

3 sets of 6 reps to failure
Cross Body Hammer Curl Cross Body Hammer Curl


Weighted Dip

1 set of 20-30 reps
Dips - Triceps Version Dips - Triceps Version


Triceps Press-down

3 sets of 6 reps to failure
Triceps Pushdown Triceps Pushdown

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