Arms and Shoulders Pyramid Workout

Arms and Shoulders Pyramid Workout

Biceps

3 - 4 Sets

EZ Bar 21's

7 reps low curls

7 reps high curls
7 reps complete curls

Dumbbell Hammer Curls

12 - 15 reps

Seated Incline Bicep Curls, Outward

8 - 10 reps

Triceps

3 - 4 Sets

Tricep Push-ups

To Failure

Dumbbell Overhead Tricep Extension

12 - 15 reps

Seated Tricep Dip Machine

8 - 10 Reps

Shoulders

3 - 4 Sets

Dumbbell Upright Rows

15 Reps

Lateral Dumbbell Raises

12 reps

Seated Bent-Over Lateral Raises

10 reps