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Busy People Lean Bulking 8-week Program Week 1

Day 2: Beast Mode Delts & Arms
Week 1

Shoulders and Full Arms workout in a beast mode, you will love it!
1h 10m
Shoulders & Full Arms
For just $80 $39.92 (50% OFF)

Shoulders Superset 1 Round 1

  • Military Press - Set 1 (prep)

    Weight: not too heavy, this is more like a warm-up/ prep set (Example: 5kg plates per side)

    Reps: 10 - 12
    Completed

  • Front Raises - Set 1 (prep)

    Weight: start with 3kg, as this is a prep set. Do as many reps as possible (AMRAP) and hit the failure.

    Reps: AMRAP
    Completed
  • Rest: 1m 30s

  • Military Press - Set 2

    Weight: heavier (Example: 10kg plates per side)

    Reps: 10 - 12
    Completed

  • Front Raises - Set 2

    Weight: anything between 3 and 5kg DBs will do the work!. Do as many reps as possible (AMRAP) and hit failure.

    Reps: AMRAP
    Completed
  • Rest: 2 m

  • Military Press - Set 3

    Weight: slightly heavier (Example: 15kg plates per side)

    Reps: 10
    Completed

  • Front Raises - Set 3

    Weight: anything between 3 and 5kg DBs will do the work!. Do as many reps as possible (AMRAP) and hit failure.

    Reps: AMRAP
    Completed
  • Rest: 2 m

Shoulders Superset 2 Round 2

Additional Videos

  • How to: Bent Over Cable Rear Delts Fly

    Watch this video before starting the exercise! Many people make common mistakes that activate the traps instead of the rear delts.

  • Lateral Raises - Set 1 (DROP 1)

    Weight: grab 8-10kg DBs, and after 10 reps, hold arms in the air high enough for 30 seconds! Do not let your arms fall! You can slightly cheat with heavier DBs (but just slightly!).

    Reps: 10 reps + 30sec hold
    Completed

  • Lateral Raises - Set 1 (DROP 2)

    Weight: 50% lighter DBs (example: 4-5kg). Lift DBs high enough!

    Reps: 20
    Completed

  • Bent Over Cable Rear Dels Fly - Set 1

    Weight: not too heavy, start with 2 plates (example: 5kg). People go too heavy here, and rear delts are small muscles. Going heavy will result in retracting shoulder blades too much, and the trapezius will be the most engaged muscle instead of the rear delts! *Watch an additional video above to learn more about this exercise!

    Reps: 10 - 12
    Completed
  • Rest: 2 m

  • Lateral Raises - Set 2 (DROP 1)

    Weight: use the same DBs (example: 8 -10kg DBs), and after 10 reps, hold arms in the air high enough for 30 seconds! Do not let your arms fall! You can slightly cheat with heavier DBs (but just slightly!).

    Reps: 10 reps + 30sec hold
    Completed

  • Lateral Raises - Set 2 (DROP 2)

    Weight: 50% lighter DBs (example: 4-5kg). Lift DBs high enough!

    Reps: 20
    Completed

  • Bent Over Cable Rear Dels Fly - Set 2

    Weight: same or max 1 plate heavier (example: 5-7,5kg). People go too heavy here, and rear delts are small muscles. Going heavy will result in retracting shoulder blades too much, and the trapezius will be the most engaged muscle instead of the rear delts! *Watch an additional video above to learn more about this exercise!

    Reps: 10 - 12
    Completed
  • Rest: 2 m

  • Lateral Raises - Set 3 (DROP 1)

    Weight: use the same DBs (example: 8 -10kg DBs), and after 10 reps, hold arms in the air high enough for 30 seconds! Do not let your arms fall! You can slightly cheat with heavier DBs (but just slightly!).

    Reps: 10 reps + 30sec hold
    Completed

  • Lateral Raises - Set 3 (DROP 2)

    Weight: 50% lighter DBs (example: 4-5kg). Lift DBs high enough!

    Reps: 20
    Completed

  • Bent Over Cable Rear Dels Fly - Set 3

    Weight: same as in the previous set (example: 5-7,5kg). People go too heavy here, and rear delts are small muscles. Going heavy will result in retracting shoulder blades too much, and the trapezius will be the most engaged muscle instead of the rear delts! *Watch an additional video above to learn more about this exercise!

    Reps: 10 - 12
    Completed
  • Rest: 2 m

Arms Giant Set Round 3

Additional Videos

  • Rope Triceps Extension for beginners

    All you need to know about this exercise!

  • Rope Triceps Extension - Part 2

    You have to watch this before you start with the exercise!

  • Lying Rope Extension - Set 1 (DROP 1)

    Weight: heavier (example: 50kg). Make sure to finish with straight arms at the top, and do not swing like crazy!

    Reps: 10
    Completed

  • Lying Rope Extension - Set 1 (DROP 2)

    Weight: 40% lighter (example: 30kg). Make sure to finish with straight arms at the top, and do not swing like crazy!

    Reps: 12
    Completed

  • Rope Extension - Set 1

    Weight: not too heavy (example: 12kg). People make mistakes here and go too heavy, so make sure to watch additional videos above and learn more about this exercise!

    Reps: 10 - 12
    Completed
  • Rest: 1 m

  • Cable Double Biceps Curls - Set 1

    Weight: not too heavy (example:12kg per side). Aim for more reps here!

    Reps: 12 - 15
    Completed

  • Spider Supinated DB Curls - Set 1

    Weight: not too heavy (example: 8kg DBs). DO NOT swing at the bottom to gain momentum!

    Reps: 10 - 12
    Completed

  • Spider Hammer DB Curls - Set 1

    Weight: same as for the supinated curls (example: 8kg DBs). DO NOT swing at the bottom to gain momentum! Do as many reps as possible (AMRAP) and hit absolute failure.

    Reps: AMRAP
    Completed
  • Rest: 2 m

  • Lying Rope Extension - Set 2 (DROP 1)

    Weight: 10kg heavier than in the first set (example: 60kg). Make sure to finish with straight arms at the top, and do not swing like crazy!

    Reps: 10
    Completed

  • Lying Rope Extension - Set 2 (DROP 2)

    Weight: 40% lighter (example: 35kg). Make sure to finish with straight arms at the top, and do not swing like crazy!

    Reps: 12
    Completed

  • Rope Extension - Set 2

    Weight: 1-2 plates heavier (example: 15-17kg). People make mistakes here and go too heavy, so make sure to watch additional videos above and learn more about this exercise!

    Reps: 10 - 12
    Completed
  • Rest: 1 m

  • Cable Double Biceps Curls - Set 2

    Weight: slightly heavier (example:12kg per side). Aim for more reps here!

    Reps: 12 - 15
    Completed

  • Spider Supinated DB Curls - Set 2

    Weight: 2kg heavier (example: 10kg DBs). DO NOT swing at the bottom to gain momentum!

    Reps: 8 - 12
    Completed

  • Spider Hammer DB Curls - Set 2

    Weight: same as for the supinated curls (example: 10kg DBs). DO NOT swing at the bottom to gain momentum! Do as many reps as possible (AMRAP) and hit absolute failure.

    Reps: AMRAP
    Completed
  • Rest: 2 m

  • Lying Rope Extension - Set 3 (DROP 1)

    Weight: same as in the second set (example: 60kg). Make sure to finish with straight arms at the top, and do not swing like crazy!

    Reps: 10
    Completed

  • Lying Rope Extension - Set 3 (DROP 2)

    Weight: 40% lighter (example: 35kg). Make sure to finish with straight arms at the top, and do not swing like crazy!

    Reps: 12
    Completed

  • Rope Extension - Set 3

    Weight: same as in the second set (example: 15-17kg). People make mistakes here and go too heavy, so make sure to watch additional videos above and learn more about this exercise!

    Reps: 10 - 12
    Completed
  • Rest: 1 m

  • Cable Double Biceps Curls - Set 3

    Weight: same as in the second set (example:15kg per side). Aim for more reps here!

    Reps: 12 - 15
    Completed

  • Spider Supinated DB Curls - Set 3

    Weight: same as in the second set (example: 10kg DBs). DO NOT swing at the bottom to gain momentum!

    Reps: 8 - 12
    Completed

  • Spider Hammer DB Curls - Set 2

    Weight: same as for the supinated curls (example: 10kg DBs). DO NOT swing at the bottom to gain momentum! Do as many reps as possible (AMRAP) and hit absolute failure.

    Reps: AMRAP
    Completed

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