J.W.WORKOUT Shoulder&Arm Exercises Video

J.W.WORKOUT  Exercise  Menu


 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

J.W.WORKOUT Chest&Back Exercises Video


J.W.WORKOUT  Exercise Menu

Warming Up
#1 Body Exercise : Flexion/Extension
#2 Body Exercise : Side Flexion
#3 Body Exercise : Rotation
#4 Shoulder Blades Exercise : Adduction/Abduction
#5 Shoulder Blades Exercise : Elevation/Depression
#6 Rotator Cuff Exercise : External Rotation
#7 Rotator Cuff Exercise : Internal Rotation
#8 Rotator Cuff Exercise : Full Can Exercise

*1 set of 10 slow reps, 1 set of 20 fast reps per exercise

Chest & Back Workout
#1 Incline Barbell Bench Press  
#2 Wide Grip Pull Ups
#3 Chest Dips
#4 T-Bar Row
#5 Bent Over Cable Fly
#6 Barbell Deadlift
*2-3 working sets of 6-10 reps, 1-2 drop sets 
of 15-20 reps per exercise
*Take 40-60 seconds per working set