GET STACKED SPECIAL EDITION: 7 DAY XTRA ARMZ &; SHOULDERS

3-5 SET SUPERSET

Band Pushdowns: 30 Reps Dumbell Skullcrushers: 20 / 20 / 20 reps Chin – Nose – Forehead

3-5 SET SUPERSET

REP PROGRESSION (6 REPS) Dumbbells Curls & Hammer Curls 1-1 / 2-2 / 3-3 / 4-4 / 5-5 / 6-6 reps

Band Face Curls: 30 reps

3-5 SET SUPERSET

Side Lying Lateral Raises: 15 reps

Ts / Arrows / Presses 20 / 20 / 20 reps

FINISHER: 2 SETS

Lateral Raises: 25 reps Forearm Curls: 25 reps Bodyweight Skulls: 15 reps Concentration Curls: 25 reps

3-5 SETS OF 15 REPS (2 STOP WORK)

Bicep Curls: Stop halfway up & halfway down Elbows-out Ear Press: Stop halfway down & halfway up DB Military: Halfway up and halfway down

5 SETS OF 20 REPS

Double Crossbody Hammer Curls Overheard Band Press from Bottom Anchor Lateral Raises

POLISH OFF

10×20 with 20 seconds rest (10 sets of 20 reps with 20 seconds rest) Do all exercise #1 then move on

Band Pushdowns Standing Rotating Wind Biceps Curls DB Shrugs

3-5 SET TRI-SET WARMUP PUMP

Dumbbell Skullcrushers: 25 reps

Band Face Curls: 25 reps

Rep Progression DB Curls Reg & Hammer: 5/6 reps

3-5 SET TRI-SET THICKNESS

Kickbacks: 20 reps regular, 20 reps twist under

Dumbbell Curls: 20 reps regular, 20 reps Twist Curls

3 -5 SET TRI-SET DELT ACTION 

Rep Progression DB Military Press Reg & Palms in: 5/6 reps

Front & Earlobe Alternating DB Press 10 reps each

Lateral Raises: 20 reps

3-5 SET TRI-SET POLISH

Overhead DB Extensions: 20 reps DB Concentration Curls: 20 reps Arrows: 20 reps

BAND WARMUP PUMP: 5 SETS

Face Pulls: 30 reps Tricep Pushdowns: 20-30 reps Bicep Band Curls: 20-30 reps

DUMBBELL KILLERS: 5 SETS

Arnold Press: 20 reps,  Regular Press: 20 reps Hammer Curls: 20 reps / Regular Curls: 20 reps Rollbacks: 20 reps / Elbows-out: 20 reps

COMBO PUMP: 5 SETS

Overhead Band Extensions: 20 reps Tricep Kickback Twist Up: 20 reps Single-Arm Concentration Curls: 20 reps Bicep Band Pump Single-Arm: 20 reps DB Shrugs: 20-50 reps Band Pullovers: 20 reps

BAND WARMUP PUMP: 5 SETS

Band Kickbacks: 30 reps Single Arm Tricep Pushdowns: 30 reps Single Bicep Band Hammer Curls: 30 reps

3-WAY REP PROGRESSION

3-sets of 5-6 reps each Ladder up 1-1-1 2-2-2 3-3-3

Military Press - Regular - Palms Facing - Arnold Press Strict Curl - Twist Curl - Single Hammer Curls Strict Kickback - Twist Kickback - Single Arm Extensions

500 REP PUMP: 1 SET

Overhead Band Extensions: Get to 100 repss Single-Arm Concentration Curls: Get to 100 reps (50 per) Tricep Band Extensions: Get to 100 reps Face Pulls: Get to 100  reps Band Pullovers: Get to 100 reps

SHOULDER SMOKER: 3-5 SET CIRCUIT

Standing Arrows: 20 reps Laterals: 20 reps Frontals: 20 reps Military Press: 20 reps

8 EXERCISE ARM GAUNTLET: 5 TOTAL SETS

20 Band Pushdowns, then 20 bottom 1/4

30 Band Extensions Overhead (bottom anchor)

20 Strict Dumbbell Curls

20 Concentration Curls

20 Dumbbell Skullcrushers to the chin & 20 to the nose

20 Bench Dips

Alternate Dumbbell Hammer Curls:  20 reps 10 each

Wrist Curls: 20 reps

Rest 1-2 minutes then go back thru

3-5 SETS

Band Pushdowns: 25 reps Bodyweight Skulls: To Failure Single Arm Overhead Band Extensions: 20 reps

3 SETS

4-Way Shoulders Lateral Raises: 20 reps Frontal: 20 reps Arrows: 20 reps Military Press: 20 reps

3 SETS

Dumbbell Curls: 20 reps, 20 Single Band curls drop set each arm Hammer Curls 20 reps, 20 Single Band curls drop set each arm Wrist Curls: 20 reps each way (overhand & underhand)

FINISH THE WEEK PUMP: 3-5 SETS

Twist DB Curls: 20 reps Twist DB Skulls: 20 reps Arnold Press: 20 reps