Free Workout Guides

Advanced Athlete:

(Vertical Leap 31+ inches, Squat at least 1.5 times bodyweight, more than 1 year training experience)

first name: 
Dylan
last name: 
Hickey
E-mail: 
dylan_hickey11@hotmail.com

I found this for an example of some shoulder Fly's.

Ok so here's what I do to get big arms.

Shoulders - First

12 x 1 set seated shoulder press
12 x 1 set shoulder arm flys
12 x 1 set standing shoulder press

----- Repeat 3 times @ 2 minute rests

Triceps - Second

12 x 1 set tricep pulldown
-No Rest-
12 x 1 set reversed tricep pull down

----- Repeat 3 times @ 2 minute rests

Biceps - Third / Last

6x half bicep curl followed by 6x full bicep curl
----- Repeat 3 times @ 2 minute rests
12 x 3 sets of hammer curls

----- Finished -----

Make sure in between sets you are squeezing your muscles to try to get a lot of blood in them. Good luck, and I hope this puts you in the right direction to getting jacked arms.

Chest:

Exercise: Barbell Bench Press With Medium Grip
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1:30 - 2 minute rest between each set