Standing barbell presses, lateral raises, Arnold presses, curls, and skullcrushers?! This workout routine screams old-school bodybuilding from the start. Tim McComsey, a personal trainer, registered dietician, and regular expert contributor to Men's Fitness and HUMANFITPROJECT demonstrates the workout.

For the complete details on our TIMELESS workout program, go to mensfitness.com/TIMELESS.

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THE SHOULDERS AND ARMS WORKOUT

1. Standing Military Press 4 x 8 rest 90 sec
2. Standing Dumbbell Lateral Raises 4 x 10 rest 60 sec
3. Standing Dumbbell Arnold Shoulder Press 3 x 10 rest 60 sec
4. Standing Barbell Bicep Curl 4 x 10 rest 60 sec
5. Barbell Bench Tricep Skull Crushers 4 x 10 rest 60 sec
6. Seated Dumbbell Hammer Curl 3 x 10 rest 45 sec
7. Bench Dips 3 x 10 rest 45 sec
8. Plank 3 x 60 sec rest 30 sec