Sleeve-Busting Shoulders & Armz | MAX EFFORT MUSCLE SUPERSETS

#FlexFriday PUMP: Shoulders, Arms & Extra ABZ 💪🔥

It’s #FlexFriday, which means it’s time to chase the PUMP. This workout is straight fire—big shoulders, thick arms, and a little extra ABZ for good measure. If you want to fill out your sleeves and turn heads, this is THE workout for you.

The Workout: Shoulders & Arms 2 // PUMP :30

AMRAP: 7 MINUTES

As Many Rounds As Possible

• Barbell Curls – 50, 25, 10 reps
• Standing Military Press – 50, 25, 10 reps
• Skullcrushers – 50, 25, 10 reps

AMRAP: 7 MINUTES

• Double Arm Incline Curls – 50, 25, 10 reps
• Lateral Raises – 50, 25, 10 reps
• Dumbbell Skullcrushers – 50, 25, 10 reps

AMRAP: 8 MINUTES

• Preacher Curls – 50, 25, 10 reps
• Dumbbell, Cable, or Barbell Shrugs – 50, 25, 10 reps
• Overhead Barbell or Cable Extension – 50, 25, 10 reps

AMRAP: 8 MINUTES

• Hammer Curls – 50, 25, 10 reps
• Frontal Raises – 50, 25, 10 reps
• Pushdowns – 50, 25, 10 reps

XTRA ABZ

• Stick Twists – 100 reps
• Roman Chair – 100 reps
• Leg Lifts – 100 reps

Tips 4 Swoleness 💪

✅ Control the reps. Squeeze every contraction like your gains depend on it (because they do).

✅ Flex like a boss. Make Arnold proud.

✅ Go heavy, but don’t cheat. Pick a weight that challenges you without turning the last 10 reps into a crime scene.

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