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A Week of Hard Labor – Shoulders and Arms Review

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This is my review of a workout called Shoulders & Arms from Beachbody’s A Week of Hard Labor program.

Some really good exercises in this one that really works you if you select the right weights and push hard with good form.  I used weights ranging from 8 to 25lbs so you don’t need a ton of heavy weights.   A bench or stability ball is also needed.

Watch the video first so you get a feel for his tempo and form on the moves.  There are some surprises along the way too.

If interested I posted a video of my review here

Here is a breakdown of the moves.  

Giant Set

  1. Lateral Raise – 20 reps (light weight)
  2. Front Raise – 20 reps (light weight)
  3. V Raise – 20 reps (light weight)
  4. Reverse V Raise – 20 reps (light weight)

Progressive Set

  1. Hammer Curl to Rotating Press (1, 1, 2) – Start with 1 rep of hammer curls, then progress to 2, 3, 4, 5 and finish the last set with 6 hammer curls.

Super Set

  1. Inclined V Curls -10 reps (medium weight)
  2. Half Circles – 10 reps (medium weight)
  3. Inclined V Curls -8 reps (heavy weight)
  4. Half Circles – 8 reps (heavy weight)
  5. Inclined V Curls -6 reps (heavy+ weight)
  6. Half Circles – 6 reps (heavy+ weight)

Bicep Curls

  1. Lower Half – 6 reps (medium weight) – 6 Normal, 6 Wide, 6 Wider
  2. Upper Half – 6 reps (medium weight) – 6 Normal, 6 Wide, 6 Wider
  3. Full Range – 6 reps (medium weight) – 6 Normal, 6 Wide, 6 Wider

Super Set

  1. Skull Crushers (1, 1, 2) -6 reps (medium weight)
  2. Inclined Rear Fly – 15 reps (light weight)
  3. Skull Crushers (1, 1, 2) -6 reps (heavy weight)
  4. Inclined Rear Fly – 15 reps (light weight)

Super Set

  1. Kickbacks -30 seconds (medium weight)  – Right Arm
  2. Kickbacks -30 seconds (medium weight)  – Left Arm
  3. Tricep Pushups – 30 seconds
  4. Kickbacks -30 seconds (medium weight)  – Right Arm
  5. Kickbacks -30 seconds (medium weight)  – Left Arm
  6. Tricep Pushups – 30 seconds

At the end my triceps were screaming!  There is a good warmup and cooldown period as well.  This workout is about 45 minutes and had me burning around 370 calories.  My heart rate maxed at 159 and averaged 120 so not a heart pumper but solid workout.

–Mike

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