This is a great shoulder and arm workout to throw into a three way split schedule. Something like a “chest/back”, “lower body”, and then “shoulder and arm” type workout schedule.
As for goals it is more orientated to an overall approach. The speed of the workout ads to conditioning, while the rep ranges after the warmup fall into the muscle building range of 6-12 repititions.
The exercises are done without rest for all sets. You can rest once all the sets and reps are done. Rest while you are setting up the next circuit. Its hard not to take a break after the clean and presses but…..suck it up.
| Shoulder and Arm Workout Circuit Style
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| Exercises | Sets And Reps | Rest |
| Clean and Presses | 15/12/10/8/6 | 0 |
| Barbell Curls | 15/12/10/8/6 | 0 |
| Close Grip Pushups | 15/12/10/8/6 | 0 |
| NEXT PHASE | Rest To Setup | |
| Lateral Raises | 3×10 | 0 |
| Dumbell Hammer Curls | 3×10 | 0 |
| Triceps Pushdowns | 3×10 | 0 |