Shoulders & Biceps - 4/2/09
1. Arnold (shoulder) presses - begin by holding the DB’s in front of you, as if you’re at the end range and full bicep
flexion of a bicep curl, press up and rotate your hands out to a standard military press. Repeat by bringing the
DB’s back the way they came up.- do a 4 set pyramid and please be aware of your form or any abnormal
shoulder distress. - do a 4 set pyramid moderately heavy.
2. Hammer Strength seated shrug (DB’s are a perfect 2nd choice)-do in a pyramid- heavy
3. DB shoulder press - pyramid- pyramid-go heavy, but beware as your shoulders are probably already pretty
burnt out
4. uprite rows done with weight plates, this is also very much about grip training-do as heavy as you can handle,
if you can do 10 the first set, try to go heavier. - 3 sets
5. straight bar curls - 3 sets 10-12 reps
6. static hold hammer curls into altenate arm hammer curls. So hold your arms in full flexion for about 30
seconds, then go directly into alternate hammer curls. 2 sets to failure.
Hal Miller, Personal Trainer & Owner
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