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
6 weeks
60-75 minutes
Barbell, Bodyweight, Dumbbells, EZ Bar
Male & Female
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Workout Description

Low-Rep Workout
Arms & Shoulders
Exercise Sets Reps
Dumbbell Military Press 5 8
Straight Bar Curls 5 5
Bodyweight Skulls 5 8
Arnold Press 5 8
Dave Draper Forehead Curl 5 8
Straight Bar Push-Downs 5 8
Lateral Raise 5 6
Incline Dumbbell Curl (5 count twist, then 2 more reps) 5 6
Skull Crushers 5 8
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

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

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

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

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

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

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

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

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

Can you say overtraining

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

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

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