This workout has 11 exercises in total and 5 supersets. The goal is the hypertrophy and the muscle failure.

Before we start explaining the routine, just a quick notice. Biceps exercises No.3 and No.4 are not the same. Read below.

SHOULDERS

1) Smith machine shoulder press: Decrease the weights in the last set, so you can do 15 reps. If the weights are too heavy, do not quit, you have to do 15 reps! Find a spotter for the last set. (4 sets)

2) Dumbbell shoulder press: 8 reps with a bit lighter dumbbells in all 4 sets. 1 rep = 1/3 of full rep + full rep. We added an additional video with detailed explanations.

3) Barbell exercise: this is not the imitation of the lateral raise. Pay attention to how GymZilla Athlete lifts elbows up, while the bar touches the upper body all the time. This way, you will engage the rear deltoids and supraspinatus. Lift the elbows up as much as you can, without lifting the upper trapezius up. If the trapezius gets engaged, the rear deltoids will end up less engaged. Use a naked bar for all 4 sets. We provided an additional video for this exercise.

• Exercises 2 and 3 are superset: Exercise 2, No rest, Exercise 3, rest 1 - 2 min. Repeat this superset for 4 rounds)

4) Arnold press: Use heavier dumbbells for each new set.

5) Y dumbbell incline bench fly for rear deltoids: this exercise has the "Y" in its name because the path of the movement follows the "Y" shape.

• Exercises 4 and 5 are superset: Exercise 4, No rest, Exercise 5, rest 1 - 2 min. Repeat this superset for 3 rounds.

ARMS

1) Seated dumbbell biceps curls on an incline bench: position the bench at a 45-degree angle. Keep elbows in, as close as possible to the ribs. The hands go outward. That way, the short head of the biceps will be engaged the most. The last set is a drop set. The drop set looks like this: do 10 reps with heavier dumbbells, and instantly, grab the 40% lighter dumbbells and do 15 reps more.

2) Rope cable triceps extension: The rep range (12 reps) stays the same no matter how much you increase the weights. We provided an additional video with an explanation regarding the form of this exercise, as people make mistakes with this exercise a lot.

• Exercises 1 and 2 are superset: Exercise 1, No rest, Exercise 2, Rest: 1 - 2 min. Repeat this superset for 3 rounds.

The machines in the following 2 exercises look the same but they are not. Read below.

3) Machine biceps curls (variation 1): the angle of the bench is around 75 degrees. This variation hits the upper part of the biceps the most (so-called "the peak").

4) Machine biceps curls (variation 2): the angle of the bench is around 45 degrees. This variation hits the lower part of the biceps the most.

If you have only the machine with a 45-degree angle, no problem, just place something below your elbows to imitate a 75-degree position.

*Exercises 3 and 4 are supersets: Exercise 3, No rest, Exercise 4, Rest: 90 seconds. Repeat this superset for only 2 rounds.

5) V small bar triceps pushdown: the last set is a drop set.

6) Reverse grip triceps pushdown standing upright: No matter how much you increase the weight with each new set, the rep range (15 reps) stays the same in all 3 sets.

*Exercises 5 and 6 are superset: Exercise 5, No rest, Exercise 6, Rest: 2 min. Repeat this superset for 3 rounds.