Checkout some of my favorite workouts!

 

To get rid of those pesky under arm wings that feel like they can pick up a stiff breeze if you wave too hard:

Cable Tricep Push Downs 4 x 12-15

Dips (assisted) 10 x 10

Barbell Bicep Curls 4 x 12-15

Skull Crushers 4 x 12-15 

Overhead Tricep Extensions (dumbbell) 4 x 15 (each side)

Tricep Push Down Machine 4 x 15

To build those beautiful boulder shoulders (this is one of my weak areas and a has been a focus this off-season):

Warm up of lateral raises 5 x 10

front raises 5 x 10

bent over rear delt raises 5 x 10 

rotators 5 x 10 

lateral raises 5 x 10

 

Dumbbell Overhead Press 4 x 15

superset dumbbell lateral raises 4 x 15

Plate Upright Rows 4 x 15

superset dumbbell lateral raises 4 x 15

Shrugs 4 x 15

superset dumbbell lateral raises 4 x 15

Machine Shoulder Press (with hold at the top) 4 x 15

superset dumbbell lateral raises 4 x 15

Leaning Lateral Raises (1 arm at a time) 4 x 15 each arm

superset dumbbell lateral raises 4 x 15

Reverse pec dec 4 x 15

burn out of lateral raises 10 x 10 (machine or dumbbells) 

Building a beautiful back (also one of my focuses this off season):

Warm up 10 x 10 assisted wide grip pull-ups

Wide Grip lat pull-down (behind head) 4 x 15

Seated Row (underhand grip) 4 x 15

Deadlifts 4 x 10-12 (heavy weight) 

1 arm dumbbell row 4 x 15 each side

Dumbbell pull-overs 4 x 15

Kayak Rows (squeeze at the bottom) 4 x 15 each side

Bent over rows 10 x 10

BOOTY BLASTER

warm up on the stairmill for 10 minutes

Barbell squats 4 x 10 

superset sumo squats (w/ dumbbell in hand) 4 x 15-20

Walking Lunges (w/ barbell on back) 4 passes across the gym floor 

Curtsey Lunges 4 x 15 (each side) 

Straight Leg Deadlifts 4 x 15

Glute Kick-Backs 4 x 15 (each side)

Side Kicks 4 x 15 (each side) 

Glute bridges on leg extension machine 4 x 15 (squeeze at the top) 

Jumping Squats 10 x 10