Shoulders and Arms Program
Definitions & Abbreviations:
Reps = the number of repetitions/repeats of a given exercise
Sets = a cluster of reps performed in sequence without rest
es = each side – exercises with this abbreviation require both sides to be
worked (e.g. Cable Tricep Kickbacks (B:2)).
Program Walkthrough:
Here is how to complete the program and exercises in sequence:
Perform exercise A:1 (Seated Dumbbell Shoulder Press - unsupported) for 8
reps. Rest 10 seconds.
Perform exercise A:2 (Bent-over Dumbbell Reverse Flies) for 12 reps. Rest 10
seconds
Perform exercise A:3 (Bent-arm Dumbbell Lateral Raises) for 12 reps. Rest 10
seconds (or 60 secs if no A:4 exercise is performed)
Perform exercise A:4 (Barbell Front Raises) for 12 reps. Rest 60 seconds.
Repeat the circuit A:1 to A:4 an additional 2 times for a total of 3 sets of each
exercise. Once all 3 sets have been completed for the ‘A’ exercises, move onto
the ‘B’ exercises and complete in similar fashion.
In order to select the correct load for each exercise in the program, let the reps
dictate the weight used for each exercise - i.e. if the exercise has 12 reps
prescribed for the session, choose a weight that you will get close to 12 reps
with on each set. If you can only complete 9 reps and 12 reps are prescribed,
the weight is too heavy. If you can complete 15 reps and 12 reps are prescribed,
the weight is too light. You may fall within 1-2 reps on your target rep
prescription on your last set of a given exercise - this is fine. Aim to get as many
reps as you can for a given weight on a given exercise whilst using full range of
motion and without any exercise technique breakdown. The aim is to increase
your total workload for a given exercise each session. Even if this is only equates
to 1-2 reps more for an exercise each session, this will add up to significant
gains over time. If you do not reach (or even exceed) a target rep prescription,
make sure you write this on your program sheet and aim to beat this total
number of reps for the given exercise in the subsequent session. A practical
example of this is provided below:
After the first workout you should get the feel for which loads are best to go
forward with for each exercise in the remaining sessions.
Shoulders & Arms Program
Phase 1:
Seated Dumbbell Shoulder Press – Unsupported
Sit as tall as possible with dumbbells above the shoulders and in
alignment with the ears. Whilst keeping elbows under wrists, drive the
weight vertically overhead until the elbows are fully extended. Under
control, lower the weights down to the starting position to complete the
movement.
Bent-Over Dumbbell Reverse Flies
With slightly bent elbows, arc the arms towards the ceiling until they’re
just passed a parallel position to floor. Lower the dumbbells back to
starting position. The torso should remain fixed & horizontal the whole
time while the thumb & pinkie remain horizontal throughout the entire
lift.
Bent-arm Dumbbell Lateral Raise
Maintain a 90’ bend in the elbows and a slightly bent-over posture
throughout the lift. With a thumb-up grip, drive the elbows towards the
ceiling until they are level with the shoulders. Lower the weights back to
the starting position.
Barbell Front Raises
Grasp the barbell with an overhand grip. Stand tall and with straight
arms, raise the barbell until both arms are level with the shoulders.
Lower the barbell back to starting position with control.
Alternating Dumbbell Incline Curls
Lay back on an incline bench set 30-45 degrees. With a palm-up grip,
start with the dumbbells & arms hanging straight down. Bending at the
elbows (not shoulders), curl the weight up, aiming for biceps to touch
forearms. Lower the weights to starting position.
Cable Tricep Kickbacks
Begin with & maintain a horizontal torso during the entire exercise. Grasp
a cable with a neutral grip and extend the forearm back until the arm is
straight, being careful to move only at the elbow joint (not shoulder).
Reverse Grip EZ Bar Drag Curls
Grasp an EZ Bar with an overhand, shoulder width grip (thumbs should
be higher than pinkies on bar). Keeping the bar against the body the
entire exercise, drag the weight up to maximum elbow flexion and back
down to start position.
High-pulley Tricep Pushdowns – straight bar
Maintaining an erect posture the entire exercise, grasp the bar with and
overhand grip at full elbow flexion. Keeping the elbows tucked into your
sides, push the arms down to straight without moving the torso or upper
arms. Return to start position under control.
No Money’s – resistance band
Grasp a resistance band with a palms up grip. With your elbows
locked firmly into your sides, pull the resistance band apart by
rotating the upper arm externally. Pull apart the band until a 45’
end position is achieved with each forearm relative to the torso.
