Combined workouts is not only a time saving procedure, also it can target large group of muscle at the same time. It burns more calories than the regular workouts. Endomorphs can go with combined workouts for 3-4 days a week and they can concentrate on cardio workouts in remaining days. It is also comfortable for busy people. If you are a beginner don't start with this schedule right away, you should be experienced to proceed. Your muscles will not respond immediately if you start all at once, so commence your baby class with regular exercises and you automatically will know what you should do in future. Combined workouts are different from superset. Let us see some combo workouts of shoulder and biceps.
First you have to complete the shoulder workouts completely and then proceed with the biceps workouts. Don't spend hours to complete this, finish it of in just 1-1.5 hour.
SHOULDERS:
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| Standing barbell press |
- Standing upright, hold a barbell in front of your head at shoulder level with your hands shoulder width apart, elbow bent and palms facing forward.
- Press the barbell overhead, extending your arms fully. Keep your back straight and remain upright throughout the movement.
Frequency :2-3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
Repetition :10-failure.
2. Standing dumbbell press:
- Stand upright, hold heavy dumbbells in both hands with same weight at shoulder level with your hands outside shoulder, elbows bent and thumbs each other.
- Press the dumbbells overhead, extending your arms fully. Keep your back straight and remain upright throughout the movement. Return to start position just outside the shoulders.
Frequency :2-3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
(or)
3. Arnold press:
Repetition :10-failure.
(or)
3. Arnold press:
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| Arnold press |
- Sit on a flat bench and hold a pair of dumbbells at the level of your shoulders. Your palms should be facing the inward and your elbows should point to the side.
- Turn both of your wrist outward until your palms face away from you. At the same time, fully extend arms overhead. Hold for one second. Return to the starting position.
Frequency :2 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
Repetition :10-failure.
4. Low-pulley lateral raise:
.jpg "Low-pulley lateral raise") |
| Low-pulley lateral raise |
- Stand close to the cable machine and side on to it. Position your arm slightly in front of your thighs and take hold of the handle.
- Inhale and keeping a slight bend in the elbow, raise your arm out to the side of the body until your upper arm is level with your shoulder.
- Keep your palm facing down. Slowly and with the movement under control, lower your arm back down to the start position.
Frequency :2 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :15-failure.
Repetition :15-failure.
(or)
5. Reverse shoulder fly:
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| Reverse shoulder fly |
- Lye inverted on a bench holding dumbbell in each hand as shown in the image. Raise your head, your sight is forward. Do not face the floor.
- Raise your arms to the sides until your hands are slightly above the shoulder level. Return to the starting position in slow pace.
Frequency :2 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :10-failure.
Repetition :10-failure.
6. Barbell front raise:
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| Barbell front raise |
- Stand with your legs slightly spread. Take and overhand grip on barbell and rest the barbell on your thighs. Keep your back straight and your abdominals contracted.
- Inhale and raise the barbell forward with your arms straight until it reaches eye level. Exhale as you complete the movement.
Frequency :2 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
Repetition :10-failure.
(or)
7. Front raise:
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| Front raise |
- Stand with feet slightly apart. Hold the dumbbells with your palms down, resting the dumbbells on your thighs or slightly to your sides raising the dumbbells on your thighs or slightly to your sides.
- Inhale and alternate sides raising the dumbbells forward to shoulder height. Exhale as you come back to original position.
Frequency :2 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :10-failure.
Repetition :10-failure.
8. Hanging high pull:
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| Hanging high pull |
- Stand with your feet slightly spread. Keep your back straight. Take an overhead grip on the bar with your hands palm width apart.
- Inhale and pull the barbell straight upward until you reach the shoulder height. Lift your elbows as high as possible at the top of the movement. Exhale and slowly lower the barbell back to the starting point.
Frequency :2 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
Repetition :10-failure.
9. Standing dumbbell shrug:
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| Standing dumbbell shrug |
- With dumbbells in your hands take the position as shown in the picture. Use heavy weight dumbbells.
- Rotate you shoulder about 360° to complete a cycle. Repeat the same till you complete a set.
Frequency :2-3 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :10-failure.
After completing these workouts start the biceps workouts immediately.
Repetition :10-failure.
After completing these workouts start the biceps workouts immediately.
BICEPS:
10. Barbell biceps curl:
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| Barbell biceps curl |
- Start in a standing position with your feet shoulder-width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards). Stand upright and let the bar hang in front of your thighs.
- Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position and repeat.
Frequency :3 sets increasing weights each set.
Rest :1-2 min rest between each sets.
Repetition :10- failure.
(or)
11. Dumbbell biceps curl:
(or)
11. Dumbbell biceps curl:
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| Dumbbell biceps curl |
- Stand with feet about hip-width apart, abs engaged as you hold dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the dumbbells up toward the shoulders.
- Keep the elbows stationary and only bring the dumbbells as high as you can without moving the elbows. Slowly lower the dumbbells, keeping a slight bend elbows at the bottom(don't lock the joints and try to keep tension on the muscle).
Frequency :3 sets increasing weights each set.
Rest :1 min rest between each sets.
Repetition :10- failure.
Frequency :2 sets increasing weights each set.
12. Cable curl machine:
.png "Cable curl machine") |
| Cable curl machine |
- Attach a straight bar to the low pulley of a cable station. Then grab the bar with a shoulder-width apart, underhand grip and hold it at arm's length just in front of your thighs. Your knees should be bent slightly.
- Curl the bar toward your chest as far as you can without allowing your upper arms to move.
- You can also use V-Bar for a change in this workout. Use it on the alternate weeks skipping straight bar cable curl.
Frequency :2 sets increasing weights each set.
Rest :1 min rest between each sets.
Repetition :10- failure.
(or)
13. Over head cable curl:
Frequency :2 sets increasing weights each set.
14. Cable preacher curl:
Repetition :8- failure.
16. Concentration curl:
(or)
13. Over head cable curl:
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| Over head cable curl |
- Stand in between the crossover station and attach the handles to the over head cables on either side of the crossover station. Hold the handles on both sides in underhand grip, with your elbows on the shoulder level.
- Curl the cable towards your ears and hold for a second. Return to the starting position and repeat. Do not move your arms and elbows when you curl.
Frequency :2 sets increasing weights each set.
Rest :1 min rest between each sets.
Repetition :10- failure.
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| Cable preacher curls |
- Attach a straight bar to the low pulley of a preacher curl cable station. Grab the bar with a shoulder-width, underhand grip.
- Slowly curl the bar up until palms are pointing towards your face. Pause for a second and lower the bar to the starting position.
Frequency :2 sets increasing weights each set.
Rest :1-2 min rest between each sets.
16. Concentration curl:
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| Concentration curl |
- Start by sitting on the edge of the bench, holding the dumbbell in your left hand. Let the left arm hang straight down with the elbow resting on the inside of the knee.
- Lean forward so your torso is over your legs and place the right hand on the right knee.
- Bending the elbow, curl the dumbbell up to the shoulder level and pause momentarily before slowly lowering the dumbbell to the starting position.
- Repeat until your set is finished, then switch sides and complete with the right arm.
Frequency :3 sets increasing weights each set.
Rest :1 min rest between each sets.
Repetition :10- failure.
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