WOD Shoulder & Biceps

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

WOD Shoulder & Biceps

Beginner 

Dumbbell Shoulder Press 3 x 12 - 15

Upright Row 3 x 12 - 15

Lateral Raise 2 x 12 - 15

Dumbbell Front Raise 2 x 12 - 15

Barbell Curl 3 x 12 - 15

Dumbbell Curl 3 x 12 - 15

EZ Bar Narrow-Grip Curl 3 x 12 - 15

Advanced

Standing Dumbbell Front Raise 3 x 10 - 12 

Standing Lateral Raise 3 x 10 - 12 

Barbell Overhead Press 3 x 8 - 12 

Bent Over Flys 3 x 12 - 15

Preacher Curl 3 x 12 - 14

EZ Bar Curl 3 x 12 - 14

One-arm Incline Dumbbell Curl 3 x 12 - 14

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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