S&A - feature image


Shoulders & Arms Program – Phase 3

In this third installment of six Shoulders & Arms workout routines, we draw on some highly effective free weight exercises to stimulate these body parts. If you are already doing some of these exercises in your current routine, we urge you to apply the tweaks in our versions – we guarantee you will get more out of your training in doing so.
The program is for guys and gals alike – so don’t hold back whoever you are! A PDF link to the program has been provided below. If you are unfamiliar with our program formatting, it is advised the you first read the definitions/abbreviations and program walk-through that is included. All exercises have a technique description and video demo which is viewable by clicking the associated thumbnail pictures or referring to the uploads provided on the blog post Enjoy the program!

pdf iconPhase 3 – Shoulders & Arms Program

S&A - phase 1

A:1 – Seated Single Arm Dumbbell Shoulder Press – Unsupported


A:2 – Dumbbell Incline Reverse Flies



A:3 – Standing Dumbbell Lateral Raise



A:4 – Incline Dumbbell Front Raises


B:1 – Standing Alternating Dumbbell Curls



B:2 – Incline Pullover Barbell Tricep Extensions – EZ Bar –
close grip



C:1 – Seated Dumbbell Hammer Curls



C:2 – Single Arm Dumbbell French Press



D – Side Lying Dumbbell External Rotation

We would love to hear your feedback on the program. Once you have completed Phase 3 of the Shoulders & Arms Program, send an email to info@performancerevolution.com.au titled ‘Shoulders & Arms Phase 4’ with your feedback and request the next phase of this program.