A Week of Hard Labor - Day 4 - Shoulders & Arms

The shoulders and arms combo is one of my favorite workouts, so I was really stoked to see this workout on the schedule in A Week of Hard Labor. However, when it came time to actually go through this workout, I just wasn’t “into it” that morning. As I explain the video below, I can’t pin-point a specific reason why that may have been the case…

I need to go back and try this shoulders and arms workout again before I pass final judgement, but as it stands right now, it wasn’t anything new or exciting to clamor about.

Pro Tip: You won’t really need/want heavy weights for this workout due to the higher than normal rep count and the time under tension factors.

A Week of Hard Labor – Shoulders & Arms – Video Review

In this view review of the Shoulders and Arms workout, I provide you with some insight into the different exercises and structure of the workout as well as some tips to help you get through it!

A Week of Hard Labor – Day 4 – Shoulders & Arms

Workout Equipment

Equipment needs for this program are detailed below, but are pretty much in line with what you needed for the Body Beast program. In depth details on equipment can be found here: Body Beast Equipment: What You Need

Here’s What’s Required:

Weights – Dumbbells or Adjustable
Bench or Stability Ball

Workout Details

Here is a break down of the workout itself. I have included a downloadable worksheet that you can track your reps and weight for each exercise in this workout.

Total Time: 43 minutes

Warm-up

Giant Set

Lateral Raise
Front Raise
V Raise
Reverse V Raise

Progressive Set

Hammer Curl
Rotating Press

Superset (3 Rounds)

Incline V Curl
Half Circle

Bicep Curls (3 Rounds)

Normal Grip
Wide Grip
Wider Grip

Superset (2 Rounds)

Skull Crusher
Rear Fly

Superset (2 Rounds)

Kickbacks
Tricep Push-ups

Cool Down

A Week of Hard Labor Worksheets

Keeping track of your weights for each exercise is key to monitoring progress and improvement. I have created a handy downloadable PDF for you to track everything about this Shoulders and Arms workout.

Download the Worksheet

Ready to Get Started with A Week of Hard Labor?

Remember, A Week of Hard Labor will only be available through Beachbody On Demand. That means you’ll need a subscription to the service to access this new program. If you are already a subscriber to Beachbody On Demand, you are all set! If not, you can start with a 2-week trial of Beachbody On Demand FREE.

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What’s next in the A Week of Hard Labor schedule?

Here is a look ahead to the other workouts in the program.

Day 1 – Chest and Back
Day 2- Legs
Day 3 – Core
Day 4 – Shoulders & Arms
Day 5 – Total Body

I plan on creating a review of each and every workout as I have done here – check back soon for additional details on those workouts from A Week of Hard Labor!

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