Lift safer—and stronger!
In today’s upper-body workout, you’re going to start with a shoulder-specific exercise in your first strength superset: the Arnold press, which works all three heads of your shoulder. The Arnold press is a more advanced version of the overhead shoulder press, which you’re already pretty familiar with from week 1 and week 2.
You’ll follow the Arnold press in this superset with the bent-over row, which targets those oh-so-important lats, traps, and rhomboids. Your second superset will include the chest press, which hits yourand your shoulders, and the quadruped rear-delt raise, which hits—you guessed it—your rear delts. If you’re up for more upper-body love after this, the optional bonus EMOM will have you covered, alternating between
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