J.W.WORKOUT Shoulder&Arm Exercises Video

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 Shoulder & Arm

#1 Smith Machine Shoulder Press
     2-3 warm-up sets of 5-10 reps,  2-3 working sets of 6-10 reps,
     1-2 drop sets of 15-20 reps

#2 Barbell Curl / Lying Triceps Extention 〈Superset〉
     1-2 warm-up sets of 5-10 reps,  2-3 working sets of 6-10 reps,
     1 drop set of 15-20 reps

#3 Bent Over Dumbbell Rear Delt Raise
     4-5 working sets of 8-12 reps (Increase the weight with each set),
     1-2 drop sets of 15-20 reps

#4 Dumbbell Hammer Curl / Dumbbell Overhead Triceps 
     Extention 〈Superset〉
   → EZ Bar Curl / Narrow Push Ups
     4-5 working sets of 8-12 reps (Increase the weight with each set)
     → 1 set to failure