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BIG KAHUNA WORKOUT - WEEK 1 - DAY 5 SHOULDERS & ARMS

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BIG KAHUNA WORKOUT -  WEEK 1 - DAY 5 SHOULDERS & ARMS

You need big shoulders to be big and wide and in this program you'll be hitting arms twice a week. Tri's and Bi's on your Chest and Back days and then again today.

 

 Shoulders Sets REPS REST
Standing Military Press 21's style 1 21 2 minutes
Standing Military Press 4 12,10,8,6 2minutes
Side Lateral Raise  3 10 60 seconds
Rear Delt Flye or RD Raise 3 10 60 seconds

Up Right row          --SUPER--*

Barbell Shrug          ---SET---

3 10 60 seconds
ARMS

Overhead Tricep Extention

Thick Barbell Curl 301 Rep count***  ----TRI SET**----

Thick Barbell Curl

5

12

8

6

90 Seconds

 

*Superset- two exercises performed back to back with rest coming after the last exercise is performed

**Tri-Set - three exercises performed back to back with rest coming after the last exercise is performed

***301 Rep count - once the weight is lifted lower the weight for 3 seconds (usually a count of 5) no pause at the bottom with 1 second explosive lift to the top of the rep.

 

Do not let the Arms tri-set fool you! Done properly, you will a explosive pump!

KAHUNA STRENGTH - The Power of An Island



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