Here is my crazy work out for shoulders and bicpes!
Sitting shoulder press on the free motion machine: first set, warm up presses until failure 50lbs on each side. Second set was 15 reps 70lbs on each side, holding half way down on the last rep for 5 looooong seconds...lol....
Standing shoulder press on the free motion machine while leaning forward: pressing over head with the cables off the arms 2 sets for 12 reps at 70 and then 80lbs on each side. Holding on the last rep for 5 seconds.
Shoulder Press Lying Prone on an exercise ball: Cables off of arms, 2 sets 12-15 reps at 70 lbs on each side, with a hold at the end.
Delt raises lying prone on the exercise ball: 12 lbs in each arm, arms straight out to the side and lifting with the delts, 10 reps with a 10 second hold at the end.
Close grip bicep preacher curls lying prone on the ball: 15 lbs in each arm rep till failure for 2 sets.
Standing Side hammer curls super setted with regular curls: 2 sets till failure 12lbs in each arm.
I dont do much for biceps because mine are very developed.
8 years ago