Evolution The Cutting Edge

Shoulders and Bicep Workout – Muscle Blasting Circuit

I’m giving this Shoulders and Bicep Workout a try today.  It’s not a muscle group combo that I necessarily think to train together.  Like you, I usually group muscle groups into primary and secondary like Back and Bicep, Chest and Tricep etc.,

I recently finished a pretty cool book by Joe Manganiello called “Evolution: The Cutting Edge Guide to Breaking Down Mental Walls and Building the Body You’ve Always Wanted.”  I’ll write a complete review of the book later, but for now I wanted to give a couple of the workouts a try.  One of the “circuits” described in the book is this shoulders and bicep workout. You can read more about the book and buy from Amazon with the link below. 

SET 1 – These two exercises are performed back to back and alternating with a one minute rest in between.  There’s a total of 6 sets with 20, 15, 12, 10, 5, and 8 reps.

Seated Dumbbell Overhead Press



Seated Dumbbell Two-Arm Curl

seated dumbbell two arm curl


SET 2 – This set you’re also alternating between the two exercises with a one minute rest in between. You’ll be doing 12- 15 reps of Plate Front Raise and 10-12 reps of Standing Barbell Curl.  Perform each set 4 times.

Plate Front Raise

plate front raise


Standing barbell Curl 2690

standing barbell curl



SET 3 – This is also performed 4 times alternating between each exercise. You’re shooting for about 12 reps for the Dumbbell Lateral Raise and 12 reps for the Dumbbell Hammer Curl.

Dumbbell Lateral Raise

dumbbell lateral raise


Dumbbell Hammer Curl

dumbbell hammer curl



The goal of this Shoulders and Bicep workout is to keep you metabolism raised throughout and exhaust you muscle groups from repetition rather than massive amounts of weight.

Evolution The Cutting Edge