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Arm and Shoulder Shocker


There's no rest for the weary in the iron game. This week, celebrated workout guru Cory Gregory is back with a tortuous regimen of bench presses, pull-ups, rows, flyes, pulldowns, and crossovers (along with some core work), all designed to put you at the forefront of this summer's arms race. Take it away, Cory!

Workout overview:

Super-set
Flat Barbell Bench Press-20,15,12,10,8,6
V bar pullups-10-15 reps
6 sets total
Super-set
Incline Barbell Bench Press Wide Grip -8 reps
1 Arm Rows- 10 reps

5 sets
Super-set
Flat Dumbbell flys-12 reps
Pulldowns-12 reps
5 sets

Tri-set
Dips-10 reps
Dumbbell pullovers-12 reps
Cable Crossovers-12 reps
5 sets

CORE
Back Extensions(90 degree)-30 reps
Toes 2 Bar-12-15 reps
3 sets

Super-set
Flat Barbell Bench Press-20,15,12,10,8,6


V bar pullups-10-15 reps


6 sets total

Super-set
Incline Barbell Bench Press Wide Grip -8 reps


1 Arm Rows- 10 reps


5 sets

Super-set
Flat Dumbbell flys-12 reps


Pulldowns-12 reps


5 sets
Pre-Workout Intra-Workout Post-Workout Branch Chain Aminos
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Tri-set
Dips-10 reps (add weight if needed)


Dumbbell pullovers-12 reps


Cable Crossovers-12 reps


5 sets

CORE
Back Extensions(90 degree)-30 reps


Toes 2 Bar-12-15 reps


3 sets

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