Sun’s Out Guns Out – Tank Top Arms Workout Part 2

Sun’s Out Guns Out – Tank Top Arms Workout Part 2

backshoulders

Here we go! Hopefully you already tried Part 1 – Chest / Triceps / Biceps, and now it’s time to tackle our back and shoulders. I would suggest giving yourself at least 2 days in between these workouts as they do encompass your whole upper body and you want to make sure you are strong and fully recovered for each one. (I personally take 3 days.) Again if you are new to this, don’t attempt more than 2 sets as this is a pretty long and grueling workout. Also, when you are working your shoulders you might feel like they are very weak. This is ok. If you have to use 5lb or even 3lb dumbbells for some of the moves do not feel bad. Your shoulders will more than likely be your weakest body part. Here we go! :

  • Assisted Pullup x 12
  • Wide Grip Lat Pulldown x 12
  • Jump Rope x 50

Repeat 2 – 4 Times

  • T-Bar Row x 12
  • Dumbbell Incline Rear Delt Fly x 12
  • Jump Rope x 50

Repeat 2 – 4 Times

  • One Arm Lateral Dumbbell Raise – Right x 12
  • One Arm Lateral Dumbbell Raise – Left x 12
  • Dumbbell Front Raise x 12
  • Jump Rope x 50

Repeat 2 – 4 Times

  • Reverse Grip Bent Over Barbell Row x 12
  • Dumbbell Lateral Raise x 12
  • Jump Rope x 50

Repeat 2 – 4 Times

  • One Arm Dumbbell Row – Right x 12
  • One Arm Dumbbell Row – Left x 12
  • Jump Rope x 50

Repeat 2 – 4 Times

  • Seated Dumbbell Shoulder Press x 12
  • Jump Rope x 50

Repeat 2 – 4 Times

  • Cable Standing One Arm Rear Delt Pull – Right x 12
  • Cable Standing One Arm Rear Delt Pull – Left x 12
  • Cable Face Pull x 12
  • Jump Rope x 50

Repeat 2 – 4 Times

If you don’t know what some of these moves are, I highly recommend going onto www.BodyBuilding.com. You can type in the name of an exercise and not only will it explain exactly how to do it and which muscles are worked, there will more than likely be a video to show you as well.

You can also switch out the jump rope for jumping jacks, running in place, or quick step-ups onto an aerobics step.  The important thing is to keep your heart rate up!  Enjoy!

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