Workout buddy JP joined in on this insane Shoulder Blast workout! Never quit at 14, you'll never live it down...

Warmup is key to this entire workout. Slow methodical movements to avoid injury. As alway, make sure you are in good health, and good shape for before trying any FitG Workouts!

See the entire workout below:

"Shoulder Blast" #1: SEATED Shoulder press 20 reps (30lb) 16 (35) 14 (40) 12 (45) 10 (50) #2: Seated Side Raises - Posture 20 reps (20lb) 18 (20) 16 (20) 14 (25) 12 (20) #3: Standing Upright Bar Bell Rows with Standing front raises 20 Rows (65lb) and 20 raises (20lb) 16 rows (65) 16 Raises (20) 14 rows (85) 14 (25) 12 rows (95) 12 (30) #4: Smith Shrugs with Rear Delts Cable Flies 25 shrugs (70lb) each side of bar and 25 flies no handle (20lb) 25 shrugs (70) and 25 flies (30) #5: Run 8 min about 3/4 of a mile on a treadmill. Small break from workout #6: Burnout - Single arm standing dumbbell raise, single arm standing side raise, two arm machine curls 25 reps standing dumbbell raise (front) each arm (25lb) 25 reps standing dumbbell raise (side) each arm (25lb) 25 reps Seating machine curls both arms wide grip (50lb) 25 reps standing dumbbell raise (front) each arm (25lb) 25 reps standing dumbbell raise (side) each arm (25lb) 25 reps Seating machine curls both arms wide grip (50lb)

Start off the week right with this quick 1HR Sleeve Buster Arm Workout! Look at Monday's different then everyone else...attack the week and get your mindset right with the rest of FitG Nation!

See the full workout below, and don't forget to subscribe!

1HR Sleeve Buster

Triceps Pushdown/Cable Biceps Curl with Straight bar-Close Grip

Reps - 20/18/16/14/12/10 Weight - Start with 70-80lb increasing 10-20lb each set

Skull Crusher or Tricep rope extension with EZ Bar curl Reps - 20/18/16/14/12/10 Weights - 40lb on the rope increasing 10lb each set 60lb EZ Bar increasing 10lb each set

Seated Cable Pull Down (isolate Biceps) with Triceps Rope Reps - 20/18/16/14/12/10 Weight - Cable Pull Down Start at 120-140lb increasing each set Triceps rope 30lb increasing each set.

During the workout do 150lb abs, and run 1 mile

Burnout: 8 reps - 45lb 1 Arm dumbbell curl, followed by 8 reps triceps kick back (16 reps total) 8 reps - 40lb 1 Arm dumbbell curl, followed by 8 reps triceps kick back (16 reps total) 8 reps - 35lb 1 Arm dumbbell curl, followed by 8 reps triceps kick back (16 reps total)

In this episode we discuss what to expect in your gym after New Years. One of the busiest times of the year is January with all the New Years Resolution...Don't worry, it will be back to normal soon!

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Arms 50! After this workout just typing on the computer will be a struggle...We walk you through the entire workout discussing isolation, weight and how many reps...MODIFY UP!

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See below for entire workout...

20 reps curved bar cable push down 20 rep ez bar curls Do this 3 times total of 60 reps 20 reps overhead tricep extension (20lb) 20 reps wide grip barbell curl (65lb) 15 reps (25) 15 reps (85) 10 reps (30) 10 reps (95) 5 reps (35) 5 reps (95) *do abs on bench in between sets 30 reps SUPERSET 20 rep two hand sitting overhead tricep extension (55lb) 10 reps hammer curl with ez bar (60lb) 10 reps behind the head shoulder press ez bar (60lb) 20 reps sitting curl machine single arm (50lb) 15 reps overhead triceps (65) 10 reps hammer (70) 10 reps behind press (70) 15 reps sitting curl each arm (60) 10 reps overhead (75) 10 & 10 hammer and press (80) 10 reps single arm (70) 5 reps overhead (80) 10 & 10 (80) 5 reps single arm (80) Let the fun begin! Close grip bench press palms towards you if possible. 20 reps (95lb) get all 20 without stopping Bicep pull ups. Body held back concentrating on biceps full range of motion. Palms towards you 20 reps don't stop FitG Nation!

Get up, Get out, Get Fit!!! Listen in for the "MODIFY UP" Workout routines. We will cover form, reps, weight, and everything in between...Leave the gym on Fire and get the change you've been looking for!

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