Below is one of my signature body part blaster routines that I gave to my client this morning. Not only is it going to shock your delts and arms in to growth it’s going to add that much needed variety your body has been longing for. Give it a try and let me know how you made out!

Use a moderate weight and aim for controlled concentric and eccentric full range movement!

Dumbell curl and presses 3 x 8-12

Barbell curl and presses 3 x 6-10

Dumbell side raises 3 x 10-15

Close grip pushups off a pair of Dumbells 3 x 12 -15

Rear delt Dumbell bentover flys 3 x 10-12

Barbell upright rows 3 x 6-10

Barbell curls 21′s x 3

Perform the above exercises twice over and on the 3rd round reverse the order beginning from Barbell curl 21′s back up.

Now lets move on to the below isolation exercises to burn your shoulders and arms out even more for greater definition and pump.

Perform the next round of exercise  in circuit formation:

Machine or cable side raises 2 x 8-10

Reverse rear delt flys 2 x 10-12

Standing cable curls 2 x 12-15

Tricep pushdowns 2 x 8-10

Once completed stretch your arms and shoulders out for at least 5 minutes. Take no rest between sets but do allow yourself a 1 minute break between the full round of circuit exercises. I look forward to your feedback.

Enjoy!

Gennaro