Biceps and Shoulder workout 1

Hey guys! I think you'll like this workout a lot. It's quick, effective, and you get a great pump afterword!

http://www.youtube.com/watch?v=Fz1snfXm1kY

SHOULDERS
Exercise 1: 10x8x8x6 standing lateral raises (increase weight each set)

Exercise 2: 10x8x8x6 seated shoulder press/ smith machine or free weights (increase weight each set)

Exercise 3: 10x8x8x6 front delt raises (increase weight each set)

Exercise 4/5: this is a super-set which means you perform each exercise one after another with no rest in between. It's a bent over delt raise followed by an upright row. You perform 12-15 reps of bent over delt raises then 8-10 upright rows. Then take a minute break and repeat that superset 2 more times.

BICEPS
Exercise 1: 10x8x8x6 straight-bar curl with 6 second eccentric hold (increase weight each set)

Exercise 2: 10x8x8x6 hammer curls (increase weight each set)

Exercise 3: 10x8x8x6 cable concentration curls (increase weight each set)

Exercise 4: 10x8x8x6 sacchal plane bicep curls (increase weight each set)


Let me know how you guys like this workout!

Thanks and lift strong