WOD Shoulder & Biceps

Shoulder & Bicep Day

Beginners

Dumbbell Shoulder Press 3 x 15 - 20

Dumbbell Shoulder Side Raise 3 x 15 - 20

Dumbbell Up-right Row 2 x 12 - 15

Standing Biceps Curl (PLUS) Shoulder Press 2 x 15

(Perform this exercise with dumbbell)

Standing EZ Bar Biceps Curl 3 x 15 - 20 

21's using Barbell 2sets

For beginners, focus on the repetition and it is okay to perform it with lighter weight.

Advanced 

Dumbbell Shoulder Press 5 x 25 - 12 

Dumbbell Shoulder Side Raise 5 x 25 - 12

Dumbbell Up-right Row 3 x 15 - 10

Shrugs 6 x 12

(Perform Side Shrugs & Front Shrugs)

Standing Biceps Curl (PLUS) Shoulder Press 3 x 15-10

(Perform this exercise with dumbbell)

Standing EZ Bar Biceps Curl 5 x 15 - 8

21's using Barbell 2sets

Close Grip Barbell Biceps Curl (1set till failure 20% of the max weight you can normally lift)

For advanced, focus on contraction. Start with lower weight, higher repetitions and lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time. 

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