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Low Rep Arm And Shoulder Workout By MusclePharm

This workout by Cory Gregory and MusclePharm helps you to pack on shoulder, bicep and tricep muscle mass by focusing on high volume, low rep tri-sets.

Workout Summary

Build Muscle
Split
Beginner
1
Barbell, Bodyweight, Dumbbells, EZ Bar
Male & Female

Workout Description

Low-Rep Workout
Arms & Shoulders
Exercise Sets Reps
Triset:    
Dumbbell Military Press 5 8
Straight Bar Curls 5 5
Bodyweight Skulls 5 8
Triset:    
Arnold Press 5 8
Dave Draper Forehead Curl 5 8
Straight Bar Push-Downs 5 8
Triset:    
Lateral Raise 5 6
Incline Dumbbell Curl (5 count twist, then 2 more reps) 5 6
Skull Crushers 5 8
Triset:    
Lying Side Laterals 5 8
Preacher Curls 5 6
Rope Push-Downs (4 count at the bottom of each rep) 5 8

11 Comments+ Post Comment

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Posted Thu, 04/07/2016 - 03:42
Wagner

So at the moment I don't have the equipment for the preacher curls and both pushdowns. What can be done instead?

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Posted Thu, 03/03/2016 - 18:33
Noah

Corey Gregory is just a beast. Hats off to you Mr. Gregory for another fantastic workout.

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Posted Sun, 11/16/2014 - 06:27
Naveen

Did this workout and still sore after 3 days.

Thank you Mr. Gregory for this awesome workout.

I workout around 10 AM in the morning where it is the only time gym will be free of people.

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Posted Thu, 08/14/2014 - 16:46
jason

Can you explain the 5 second twist and then 2 more reps incline curls? I don't know what the twist is.

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Posted Sat, 07/11/2015 - 12:47
jake

When you do the curl, use a twisting motion in your forearms to make it harder and help develop the biceps brachialis muscle. To perform this specific variation your going to twist up slow and it should take 5 seconds from the bottom of your curl to reach the top. After you have done those 5 second twist reps your gonna knock out 2 more regular speed reps.

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Posted Tue, 04/08/2014 - 17:22
Orion

I did this workout and my hands are still clinched in the grip position. That was 2 days ago. What should I do?

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Posted Fri, 06/12/2015 - 01:43
Asher

Rolling out your hands on a masage ball . You may have an impingement in your fascia tissue.

MikeWines's picture
Posted Fri, 06/12/2015 - 09:29
MikeWines

Fascia doesn't become "impinged". Trigger points due to hypertonicity of muscles? Yes. Impingement? No.

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Posted Sat, 04/05/2014 - 13:28
Drew

Can you say overtraining

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Posted Wed, 07/09/2014 - 00:05
JimBob

Overtraining,,,,? What?!?! There are only 3 exercises listed per muscle, i.e. shoulders, bi;s and tri's....

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Posted Sat, 03/29/2014 - 20:44
Nam

How long of a rest is recommended between each Tri-set?