Full workout below
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Dumbbell shoulder press
6-8 sets
5-8 reps
Drop set of 10-20 reps on the last set
2-3 min rest between sets
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Superset 1 (4 rounds)
Dumbbell lateral raises (momentum) 10-12 reps into
Dumbbell lateral raises (light) 15-20 reps into
Rear delt flies (momentum) 10-12 reps into
Rear delt flies (light) 15-20 reps
Rest 45-60s, repeat 4 times
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Superset 2 (4 rounds)
Weighted dips 8-10 reps
Cable barbell curls 8-10 reps
Rest 45-60s, repeat 4 times with a dropset of each exercise (10-20 reps) on the 4th round
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Superset 3 (4 rounds)
Rope/bar tricep cable pushdowns 8-10 reps
Overhanded barbell/hammer curls 8-10 reps
Rest 45-60s, repeat 4 times with a dropset of each exercise (10-20 reps) on the 4th round
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YOLO (1-2 rounds)
Upright rows
Barbell curls
Barbell overhead press
Tricep pushdowns
(all to failure)
Finish your final round with a 500mtr max out row.
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NOTES:
I know that this is ridiculously high volume and not “optimal” in any way shape or form but it’s what I do and the style of training that I enjoy so save the hate. If you are a beginner and still want to try this out then I suggest starting off by eliminating all of the dropsets and just stick to straight sets instead. If you are advanced and fancy something different then give it a go for a day or two and let me know if you like it or not. Overall, the workout should take no longer than 70mins and be prepared to sweat….. Profusely lol.
If you want to see more content, like this style of video or have any requests for future videos then comment below and as always, LIKE and SUBSCRIBE!!!!!
There is so much misinformation out there so really try and spread the channel and get that sub count up to help as many people out there as possible.
Thanks
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First video explaining why I am speaking so quickly?
https://www.youtube.com/watch?v=U37_viVmlWc
