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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