@brandon @cutericlayton28 Let me know what you big dogs š think about this workout - I did it last night and havenāt been able to straighten my arm since I woke up this morning.
Full Upper - Dumbells Only
Iāve been getting back into the gym and wanted to share this guide Iāve been following form BIGJOEGK. Really great and demanding workout thatāll leave you sore.
65 minChestBackShouldersArmsDumbbells
Warm-up
Do some dynamic stretching to warm your muscles up and help avoid injury
Exercises
- 1Single Arm Row3 sets8 reps40lbrest 1 min
Be conscious of your back and form
- 2Chest Flys3 sets12 reps25lbrest 1 min
Slow and controlled is best
- 3Shrugs3 sets15 reps25lbrest 45 sec
- 4Reverse Grip Press3 sets10 reps15lbrest 1 min
Start off light and build your way up
- 5Lateral Raises3 sets12 reps12.5lbrest 45 sec
Make sure you are hitting that full range of motion and maintaining control
- 6Spider Curls3 sets10 reps20lbrest 1 min
- 7Skullcrushers3 sets12 reps15lbrest 1 min
Cool-down
Do some static stretching - it also will help with recovery on top of prevent injury and soreness