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12 Days of Christmas Workout Challenge - Day #3: Shoulders and Arms

December 15, 2014 1 min read

Today is the day to pay attention to your "glamor" muscles, the ones that make you look good in your T-shirt or tank top. Prepare to push your muscles hard, and you'll feel like a superstar when you finish this workout!

Shoulders and Arms

Shoulders:
  • Military Barbell Presses (2 sets of 12 to 15 reps)
  • Arnold Presses (1 set of 12 to 15 reps)
  • Standing Rows (2 sets of 12 to 15 reps)
  • Single Arm Dumbbell Presses (1 set of 12 to 15 reps)
  • Lateral Dumbbell Raises (1 set of 12 to 15 reps)
  • Cross Cable Extensions (1 set of 12 to 15 reps)
Triceps:
  • Close Grip Bench Press (2 sets of 12 to 15 reps)
  • Tricep Dumbbell Extensions (2 sets of 12 to 15 reps)
  • Single Arm Tricep Dumbbell Extensions (1 set of 12 to 15 reps)
  • Cable Pushdowns with Rope (2 sets of 12 to 15 reps)
Biceps:
  • Barbell Curls (2 sets of 12 to 15 reps)
  • Preacher Curls (2 sets of 12 to 15 reps)
  • Zottman Curls (2 sets of 12 to 15 reps)
  • One-Arm Cable Curl (1 set of 12 to 15 reps)
Forearms:
  • Cable Wrist Curls (2 sets of 12 to 15 reps)
  • Farmer's Walk (2 sets of 12 to 15 reps)
  Finish off with a light 20-minute cardio session !  

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