12/25 Shoulders, Biceps, Triceps

Merry Christmas and Happy Saturday! 12/25 Training Day Overview: Warm Up: Treadmill walk/jog 10 minutes, upper body warm up and activation routine A or B from app. 1. Seated Shoulder Press: 5S/5R [+1-2 warm up sets] 2. Standing Dumbbell Lateral Raises: 6-8S/30 seconds [30 seconds on, 15 seconds off] Superset: 3. Standing Dumbbell Curls: 3S/8-10R [2 second pause at the bottom, 2 second pause at the top] 4. Cable Rope Overhead Extension: 3S/8-10R [2 second pause at the bottom, 2 second pause at the top] Superset: 5. Single Arm Hammer Grip Concentration Curl to Standing Hammer Grip Curls: 3S/6-8R each side [concentration curl] + 8-10 standing dumbbell hammer curls 6. Bent Over Pronated Grip Curls: 3S/10-12R Compound Set: 7. Seated Cable Rope Facepull: 3S/40R, 30R, 20R 8. Plate Scaption Raise: 3S/40R, 30R, 20R