WOOTD: Gainz 4 Gunz

Screen Shot 2017-07-31 at 9.01.13 AM

Just wanted to quickly share with you guys a killer workout from my split last week! As I’ve said before, while I normally train bi’s with back, tri’s with chest, and shoulders … well, with shoulders, last week with my move my schedule got a bit discombobulated and I ended up doing a total arms day including all three muscle groups!

  • Free Weights
    • 4 x 12 squat into front/overhead plate raise
    • 4x {SUPERSET}
      • 15 DB lateral raise
      • 15 DB around-the-worlds
    • 4×12 shoulder press w/internal rotation — I’m not sure what these are actually called, but ohmagawd they KILLED me. Video is on the fifth slide included in this post!
    • 4 x 12 DB skullcrushers
    • 4 x 12 DB tate press
    • 4 x 12 BB underhand front raise –> bicep curl
    • 4 x 12 DB overhead triceps press
  • Cables
    • 4 x 12 face pulls with rope attachment
    • 4 x 12 overhead triceps extensions with rope attachment
    • 4 x 12 triceps PD
    • 4 x 12 cable front raises with straight bar attachment
    • 4 x 12 cable curl with straight bar attachment
  • Burnout
    • 3x lateral raise complex (lateral raise –> front raise) til failure
    • 3x 21’s (I used a 25 lb plate!)

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