ARNOLD
DUMBBELL
PRESS
WARM-UP:
1 SET OF
15-18 REPS
WORKING SETS:
3 SETS OF
10-15 REPS
Stick with the same weight for all 3
sets of this exercise. Use the Arnold
dumbbell press as an opportunity to
focus on your form. Be sure to keep
the dumbbells close to your chest,
bring them straight up and down the
entire time, and ensure you get a full
stretch at the bottom of the exercise.
DUMBBELL
COMPLEX
Lateral raises are go-
ing to give you a great
shoulder burn. After
your first warm-up set,
head straight into doing
3 circuit supersets of
side raises, front raises
and strict side raises
with a 5 sec hold. Make
sure each set is to a total
burnout. Give yourself
a 30-60 sec break in
between sets if needed.
WARM-UP:
1 SET OF
15-18 REPS
WORKING SETS:
3
SUPERSETS
TO BURNOUT
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