Biceps/Triceps/Shoulder Workout

1) warmup (tri-set)

-15 dips

-10 pull-ups palms facing you

– 20 push-ups 

(5 sets) 

2) (tri set)

-15 dumbbell lateral raises

– 8 close grip bench press

– 10 strait bar curls

(5 sets)

3) (quad set)

– 15 cable front raise

– 15 skull crushers

– 15 EZ bar curls wide grip

– 25 bench dips 

(4 sets)

4) (quad set)

– Machine shoulder press (21 method)

– Tricep pushdowns 21 method

– Preacher curl machine 21 method

– Rear delt cable flies 21 method 

(4 sets)

5) (quad set)

– 12 dumbbell shoulder press

– 12 concentration curls 

– 12 bodyweight skull crushers 

– 12 heavy dumbbell shrugs (2 second pause at top)

(4 sets)

6) Shrug medley 

– 8 wide grip shrug

– 8 shoulder grip shrug

– 45 pound plate in each hand (50 shrugs)

(3 sets)