Скачать или смотреть Training Arms and Delts with the Pro Sisters

Welcome to the third instalment of the Lifting Life of the Pro Sisters, Simonne Paarman (IFBB Women's Figure Pro) and Melissa Zaeimdar (IFBB Woman's Physique Pro).

In this video we will be taking you through our arms and delts workout. In between our sets we will be discussing some of the mistakes we made early on in our careers.

Below is our workout routine for our arms and delts day if you would like to try it out yourselves.

1) Superset of Single Arm Tricep Extensions & Seated Dumbbell Curls: 3 sets of 12 - 15
2) Machine Side Lateral Raises: 1 set of 15, 2 sets of 12 - 15 and 1 final set of 20 reps.
3) High Incline Dumbbell Press: 1 set of 15 followed by 2 sets of 12 - 15.
4) Superset of Single Arm Dumbbell Shoulder Press & Single Arm Cable Pull Apart: 3 sets of 15.
5) Superset of Chest Supported Dumbbell Side Laterals & Cable Rope Front Raises: 3 sets of 12 - 15.
6) Superset of Overhead Cable Tricep Extensions & Single Arm Dumbbell Preacher Curls: 3 sets of 12 - 15.
7) Superset of Rope Hammer Curls & Rope Tricep Pushdowns: 2 sets of 15.

Please let us know in the comments below what you think of this workout and if you have made any similar mistakes in your bodybuilding career, and please don't forget to like and subscribe.

@miss_quadzilla_ifbb_pro
@simonne_paarman