Day 3: Shoulders and Arms>>
1/ Chinup: 3 sets, 6–8 reps. Rest: 60 sec.
Hang from a chinup bar with palms facing you. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.
2/ Gironda Dip: 4 sets, as many reps as possible. Rest: 30 sec.
Use V-shaped dip bars. Place a hand on each bar and suspend yourself so your hands are wide; and point your elbows outward, not behind you. Tuck your chin to your chest and lower your body
to feel a deep stretch in your chest and then press up.
3/ High Pull: 4 sets, 12 reps. Rest: 30 sec.
Hold the bar in front of your thighs, hands outside shoulder width. Bend your hips and lower the bar to just above your knees. Explosively extend your hips and pull the bar up to mid chest.
4a/ EZ-bar Skullcrusher: 4 sets, 12 reps. Rest: 0 sec.
Hold an EZ-curl bar with a shoulder-width grip and lie back on a flat bench. Press the bar over your chest and then bend your elbows until the bar nearly touches your forehead. Extend your elbows to press the weight back up.
4b/ Cross-body Hammer Curl (above): 4 sets, 12 reps (each arm). Rest: 30 sec.
Hold a dumbbell in each hand with arms at your sides. Curl the lefthand dumbbell across your body so it ends up under your right shoulder. Your palm should be facing, and kept close to, your chest. Complete your reps on that side and then switch sides and repeat.
Trainer Tip: The cross-body hammer curl trains the brachialis—a cylinder of muscle that separates the biceps and triceps. The bigger it is, the bigger your arms look.