Workout Routine Day 1 – Mondays: Shoulders, Forearms, Biceps, Calves and Abs

Workout Routine Day 1 – Mondays: Shoulders, Forearms, Biceps, Calves and Abs

This is the workout plan I follow to hit my shoulders, forearms, biceps, and abs. This takes me approximately 1 hour 20 mins to complete including the cardio section at the end.

Note: This pairing of shoulders and biceps is very unusual… most people don’t pair it this way. However, for me, this works. Always see what’s working for you, and pay attention to the messages your body is sending you. Once you understand your body, you can tweak and change things around. I have given this plan to a few of my friends, and it has worked for them as well.

Workout Routines: Day 2 | Day 3 | Day 4 | Day 5| Day 6

At the Gym 

Shoulder Press: 4 sets of 8-12 reps

Dumbell Wrist Curls – Forearm Flexors: 4 sets – 8-12 reps
Dumbell Wrist Curls – Forearm Extensors: 4 sets of 8-12 reps
Alternating Dumbell Curls: 4 sets of 8-12 reps (by the 4th set even if you hit 6 or 7 is fine)
Dumbbell Side Lateral Raise + Dumbbell Front Raise: 4 sets of 8-12 reps (I combine lateral and front raises – so 1 rep would be lateral raise, followed by right arm front raise, followed by left arm front raise )
Barbell Curls: 4 sets of 8-12 reps
Plate Shoulder Circle: 4 sets of 12 circles forward and 12 circles backwards
Hammer Curls: 4 sets of 8-12 reps
Seated Calf Raises: 4 sets of 15-20 reps (the key is to hit the reps more so than weight)
Ab Crunch Machine: 4 sets of 15-20 reps
Lower Abs: 4 sets – aim for 15 to 20 reps but in the beginning, you might tap out at 6 by the end of the 4th set – also I keep my legs crossed to really get good flex and ab workout)

Finish off with 20 mins of cardio in the fat burn zone

When I have additional time at the gym, I also add these in before my cardio section

Overhead Press: 4 sets of 8-12 reps ( I go with low weights  – this is to completely burn out the shoulders at the end)

Preacher Machine Curl: 4 sets – 8-12 reps (I go with low weights if I need to – this is to completely burn out the biceps at the end)

At Home 

Abs: In the evening a quick 7 mins section
Workout Routines: Day 2 | Day 3 | Day 4 | Day 5| Day 6

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