SHOULDER AND BICEPS (Combination-2)

Shoulder and biceps are great combo workouts. Their combination is perfect because your biceps gets worked out when you do presses. So, your biceps are half way ready to get worked out. It is like a perfect warm up to your biceps muscles before main workouts. Thus, when you do the biceps after completing the shoulder workouts you will get a good result. 

WORKOUTS:

     First complete the entire shoulder workouts and then proceed with the biceps workouts given.

SHOULDERS:

1. Back press:

Shoulder back press

• Sit in a bench. Grasp the barbell using an overhand grip at shoulder level with your hands shoulder width apart, pointing the elbows towards the floor.
• Push the barbell up and overhead so that the arms are fully extended. After a pause lower the weights to the starting position.

Frequency  :2-3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :10-failure. 

2. Seated dumbbell press:

Seated dumbbell press

• Position yourself on a bench or chair with your back upright and straight. Grasp a dumbbell in each hand and hold them just outside of each shoulder with your thumbs pointing in toward each other.
• Simply press the dumbbells up over head and return to start position just outside your shoulders.

Frequency  :2-3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :10-failure. 

3. Bent over lateral raise:

Bent over lateral raise

• Stand with your feet slightly spread and your upper body bent as shown in the picture. With your arms hanging at your sides hold one dumbbell in each hand.
• Raise the dumbbells to shoulder level, your hands should be completely extended when you reach shoulder level. Return to the starting position.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.
Repetition  :10-failure. 

(or)

4. Lateral raise:

Lateral raise

• Stand with your feet slightly spread, keep your back straight, your arms hanging at your sides, palms facing front, holding one dumbbell in each hand.
• Raise the dumbbells to shoulder level, elbows facing the ground. Return to the starting position.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.
Repetition  :10-failure. 

5. Upright row:

Upright row

• Hold a barbell resting on your thighs. Raise the bar toward your chin by leading with your elbows. When upper arms are parallel to the floor, stop the pull and lower the bar along the same path it was raised.
• At the top of your range of motion, your elbows should be higher than your wrists.

Frequency  :2-3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.
Repetition  :8-failure. 

6. Dumbbell upright row:

Dumbbell upright row

• Hold dumbbells in both your hands resting on the thighs. Similarly raise the dumbbells toward your chin by leading with your elbows. When your upper arms are parallel to the floor, stop the pull and lower the dumbbells along the same path it was raised.
• At the top of your range of motion, your elbows should be higher than your wrists.
• Note that both your hands should be at the same level when your raise and release.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.
Repetition  :10-failure. 


BICEPS:

7. Ez-bar biceps curl:

Ez-bar biceps curl

• Start in a standing position with your feet shoulder-width apart and your knees relaxed. Grasp a ez-bar on the far side with your hands also shoulder width apart. Your grip should be underhand. 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  :2-3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure.

8. Hammer curls:

Hammer curls

• Hold a dumbbell in each hand with your palms and weights facing outward. Your arms should form 90° angle.
• Keeping your elbow close to your body and in a steady position, curl the weight up toward your shoulder. Lower weights slowly back to the starting position and repeat.

Frequency  :2-3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

9. Hammer curls with rope:

Hammer curls with rope

• Attach V-shaped rope to the low pulley of a cable station. Then grab the end of rope, hammer grip and hold it at arm's length just in front of your thighs. Your knees should not be bent .
• Curl the rope toward your chest as far as you can without allowing your upper arms to move.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

10. Preacher curl with ez-bar:

Preacher curl with ez-bar

• Grasp the ez-bar at about shoulder width apart. Slowly curl the bar up until your fore arms are pointing towards the ceiling(slightly more than vertical). 
• Pause for a second and lower the bar to the starting position. Repeat the step to complete your set.

Frequency  :2 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure.

(or)

11. Hammer preacher curl:

Hammer precher curl

• Hold a dumbbell in each hand with neutral grip. Place your arm on the machine at shoulder-width apart. Face ahead.
• Curl the dumbbell to the shoulder level by bending your elbow, without moving your arms. Return to the starting position and repeat. 

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

Tags: Indian muscle building combined shoulders and biceps workouts, Indian body building combined shoulder, biceps workouts.