Action Hero Workout

Action Hero Workout

The following workout is fast and light and focuses on shoulders and arms, which are especially visible in a T-shirt. Well-proportioned, strong arms give that masculine feel and athletic look that all men are after. To get really impressive shoulders and arms, this session is a must.

Warm-up:

  • Five minutes on any exercise bicycle, or try three minutes doing step ups on a 20-inch bench.

Abdominals:

  • Hanging Leg Raise – 3 sets of 15 to 20 reps

Shoulders:

  • Arnold Press – 4 sets of 15, 12, 10, 8 reps
  • Dumbbell Shoulder Press – 3 sets of 12 reps
  • Dumbbell Shrugs – 3 sets of 12 reps
  • Dumbbell Lateral Raise – 3 sets of 12 reps

Arms:

  • Standing Dumbbell Curl – 4 sets of 15, 12, 10, 8 reps
  • Concentration Curl – 2 sets of 15 reps
  • Skull Crusher – 4 sets of 15, 12, 10 8, reps
  • Rope Pressdown – 2 sets of 15 reps

Lower Back/Abdominals:

  • Hyperextension – 4 sets of 15 reps
  • Swiss Ball Sit up – 4 sets of 15 reps

Stretch:

  • Slow, static stretches for the whole body; quads, hamstrings, calves, lats, chest, and arms

Cardio:

  • Shadowboxing, punching bag, or jumping jacks

Total time needed for program: 45 minutes

arnold-pres lying-triceps-extensions-skullcrushers ryan-phillippe-480x415-2_001

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s