guns out buns out

A rare workout from me - upper body, isolation? Who am I?

In all seriousness, while I don’t do isolated workouts often myself I can get away with that cause I did them for 7-8 years straight… They are quite effective for building muscle, but also double as a quick workout if you just want something short and sweet for the weekend (or if you wanna impress some randos with the tone of your bicep holding a spicy margarita).

PDF/GIFs below. Link to programs for those interested as well. Enjoy!

Circuit 1

Tall Kneeling Arnold Press

Tricep Kickback

Palms Up Bicep Curl

Circuit 2

DB Lateral Raise

Nosebreakers

Zottman Curls

Circuit 3

Spicy Tricep Extensions

Rope Bicep Curls

Shoulder External Rotations