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Shoulders, biceps & triceps workout

This is a great workout targeting your shoulders, biceps and triceps. You need a set of dumbbells for this workout. There are three groups of exercises, with an exercise for each of the muscle groups of focus. I've put rep ranges, for each exercise, but work to your own range, looking to work to the point where you can really feel the muscles working / point of technique 'almost' failure. Repeat each group for a total of three times before moving on to the next.


Group 1:

Shoulders: forward lean front raise ~8-12 reps

Biceps: full & half rep bicep curls ~ 8-12 reps

Triceps: lying tricep extension ~ 8-15 reps


Group 2:

Shoulders: lateral to front raise ~8-12 reps

Biceps: alternating cross body curls ~ 16-20 reps

Triceps: standing overhead tricep extension ~ 8-15 reps


Group 3:

Shoulders: rear delt fly ~8-12 reps

Biceps: narrow grip bicep curls ~ 8-12 reps

Triceps: narrow grip DB push ups ~ 8-12 reps



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