Are you ready for a killer shoulder, bicep, and tricep PUMP??? Let's do this!

Reminder! If you haven't checked out our FREE 4-week PodWorkouts program - you can find it HERE.

If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready.

As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts!

*If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE.

Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it!

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E Q U I P M E N T:

Barbell

Bench

Pull Up Station

Medium Weight Dumbbell

Set of Light Weight Dumbbells

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W A R M  U P:

5 Inchworms

5/side Shoulder CAR

Wrist Warm Up

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Part A Begins At (9:30 )

3x6 Tempo Strict Press (31X1)

3x20 Bench Dips

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Part B Begins At (23:02 )

3x4 Negative Chin Ups (3 second hold at top, 3 second descent)

3x12 Tricep Extensions

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Part C Begins At (35:37 )

16 min EMOM :40 on/:20 rest

1) Tall Kneeling Hammer Curls

2) Triangle Push Ups

3) Teeter Totter Shoulder Press

4) Floor Dips