Bulk Day 3 Shoulders and Arms
Channel: WhereU8tbro
Date: 14/06/2020

Military Press
4x 12-15
These are killer for the delts and triceps. I like this movement because when it is all said and done, you know, you worked the body part. You have to keep your abs tight and flex your arms. Everything else is a matter of keeping your form on point. Make sure your in a V position when exciting the movement. 

Concentration Curls
3x 12-15
Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet. Use either arm to pick the dumbbell up and hold it with an underhand grip. Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your leg. Keep your arm fully extended downwards without letting the dumbbell resting on the floor. This is the start position. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling. Continue curling the dumbbell upward until your biceps are fully contracted, and the dumbbell is at shoulder level.  Hold for a count of one while squeezing your biceps. Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down. Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm

Dumbbell Kickback
3x 12-15
Hold a dumbbell with your right hand and place your left knee and left hand on a bench. Start with your arms bent, bringing the dumbbell next to your chest, so your upper arm is parallel to the floor and straightens your arm behind you using your forearm. Return slowly to the start position and repeat.

Arnold Press
3x 12-15
Start light until you master the form. Hold a dumbbell in each hand with your arms bent, as in the top of a bicep curl, so your palms are facing you. Now, instead of pushing straight up, spread your arms to each side laterally, then press your sleeves up and twist your hand so your palms face forward. For the full range of motion, finish by pushing your head forward and reaching as high as you can so your biceps are close to your ears.￼

Reverse Curls
3x 12-15
Stand holding the dumbbells using shoulder-width apart in a pronated grip. Your knee should be slightly flexed, your arms should be almost fully extended, and the dumbbell should be resting against your thighs. While keeping your elbows against your side, exhale as you flex your elbows and raise the dumbbell towards your shoulders until your forearms are vertical. Hold for a count of two and squeeze your biceps. And as you lower the dumbbell to the starting position in a controlled manner.￼￼￼ As always, abs tight for control and keep your mind focused on the target muscle, the brachiosaurus. 

Tricep Cable Pressdown 
3x 12-15
I love to do these because I always feel a nice pump from it as well as a burn. With this movement, you want to make sure you lean forward a little and keep your elbows next to your body. Think of a ball and hinge. The only moving part is the forearm portion. At the bottom, I need you to squeeze the muscle. 

(Bands) Rear Delt Flyes
3x 12-15
Position the band on a poll or using a door hinge. Standing straight up with a shoulder-width foot position. Take your bands spread them as far back as possible without overextending your shoulder. Give a second pause in between each rep. Be mindful to keep your core tight. Bring the band back to the starting position and start again. 

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Athlean-X Chest Dips
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