SCULPTED ARMS WORKOUT | Boulder Shoulders & Bulging Biceps

hey guys today i'm going to be walking you through an arm workout we're going to be hitting the shoulders biceps and triceps here on my channel share with you tips and tricks on how to jump start your fitness journey so if you're new to my channel consider subscribing today's workout is going to consist of supersets and sets a superset is two exercises in back to back with no rest in between and a tri set is three exercises on back to back with no rest in between the first exercise i'm going to do in this first super set is going to be an arnold press into a bicep curl the arnold press is going to hit our shoulders and the bicep curl is going to target our biceps of course the arnold press starts with elbows bent arms out to your side then press straight up arms back down until your elbows are at the same height as your shoulders then rotate your elbows together and we're going to drop our arms down into the bicep curl one arnold press and one bicep curl is one rep we're going to do 12 reps total right after these 12 reps we are going to use just one dumbbell for the next exercise overhead triceps extension for this one i'm going to cut my hands underneath one of the ends of the dumbbell bend only at my elbows to lower the dumbbell down and extend my arm back up this completes one rep if you find that your upper arm is unstable while doing this i definitely recommend using a lighter dumbbell until you get a better feel for this movement we're going to be doing 12 reps of the overhead triceps extension which completes the first set of our first super set next up we have a tri set three exercises done back to back with no rest in between the first exercise is dumbo lateral raises double in each hand arms are going to start in the center with palms facing up raise your arms out to your side and flick your wrist out so your palms are facing opposite of your body bring the dumbbells back together at the center with palms facing up this completes the one wrap and we are going to do 12 for each set do keep your elbows slightly bent throughout this entire movement the second exercise in this tri set is incline dumbbell curls which will target our biceps you'll want the back of the bench angled back slightly dump on each hand drop your arms to the side and simply bend at your elbows to bring the dumbbell up towards your chest one curl on each arm will count as one rep we will be doing 12 reps for each set in this tricep the third exercise in this tri set is sponge dips which would target the triceps normally these are done slowly on the bench but this bunch that i had was too tall for me so i just did them this way starting with my arms upright i'm going to bend my elbows to lower my body i want to make a 90 degree angle with my arm i'll then push back up which completes one rep we will be doing 12 reps of these if you're unable to do 12 just do however many you can or switch this exercise out completely and do assisted tricep dips on the machine instead throughout this entire exercise try to keep your elbows as close to your body as possible rest for 60 seconds and repeat all three exercises over for a total of four times the first exercise of the final tricep is a line cable face pull this will target our rear delts which is the back of our shoulders my feet are placed directly at the base of the cable machine and i've also adjusted the height of the cable so that i can reach it while i'm sitting on the ground i'm going to start with my arms extended and then bring my hands back towards my face and then extend my arms back out again this is considered one wrap we will be doing 12 wraps for each set also i normally like to use a tricep rope for this exercise but i didn't have one available to me so i'm just using these handles instead if your gym has a tricep rope definitely use it next up is cable bicep curls i'm using a straight bar here for the attachment my arms are going to start in front of me i'm going to bend them at my elbows and lift the straight bar up as far as i can then bring it back down all the while keeping my elbows tucked into the side of my body the only part of your arm that should be moving is your forearm everything else should stay stuck in place so that you can get the best isolation for your biceps lastly we have tricep push downs again i normally like to use a tricep rope for this one as well i just don't have one at the moment but if you have one use it i'm going to start with my elbow bent and arms right next to my sides i'm then going to push my hands down to the sides of my leg and then release back up this counts as one rep and we'll be doing 12 for each set make sure to keep your arms tucked into your side and only move from the elbow down always remember that reaching your fitness goals comes first through having a good diet if you have any questions about how to use gym equipment i will link a video that i made on how to use gym equipment in the description box below if you have any further questions feel free to also comment them below thank you so much for taking the time to watch this video and i hope you all have a wonderful rest of your day [Music]