SmackDown Shoulders and Biceps Circuit Workout

This circuit shoulder and bicep workout will blast your shoulders and biceps in about 30 minutes. A SixPackSmackdown.com original workout that will burn fat and build lean muscle - and we all know by now that the key to six pack abs is a low body fat percentage.

Perform the following moves. Start with doing each shoulder exercise with minimal rest between sets. Take a 1-2 minute break, then do the bicep lifts. Repeat circuit 2-3 times. Alternate between shoulders/biceps each time you do the workout. Each circuit gets harder and harder, so you may have to lower your reps, weight or both (like I did in the video).

Shoulders:

• Super Incline Pushups - 10 reps
• Dumbbell Military Press - 10 reps
• Out and Ups - 10 reps
• Front Raises - 10 reps
• Arnold Press - 10 reps
• Steeple Raises - 10 reps

Biceps:

• Barbell Curl - 10 reps
• One Arm Curl - 10 reps
• Hammer Curl - 10 reps
• Negative Curl - 10 reps
• Burnout Curl - Max Effort