 Hey, what's up? It's The Wing Chun Kid on The Wing Chun Kid channel and we're going to show you the top seven arm and shoulder workouts that Bruce Lee did in his journals. That's right, these are the actual workouts that he did to develop his crazy ripped arms and shoulders. So here we go. Concentration Curl. Keeping the body in the forward bend position, curl the dumbbell in the usual manner, making it a point to twist your palm in towards the shoulder at the top of the movement. Hold the contraction for 1 to 2 seconds, then lower the dumbbell slowly back to the starting position. Reps? 6 to 8 reps per side. Dumbbell Kickback. Grasping a dumbbell firmly in your hand, bend your body forward. Maintaining the bent over position, keep your arm bent and lift backward and upward as far as possible. From here, straighten your arms with a kickback action. Reps? 6 to 8 per side. Upright Row. With your palms facing outwards, hold a dumbbell in each hand. Bend your knees and allow your upper body to lean forward slightly. Keep your back as straight as possible and pull the dumbbells towards your hips. Return them to the starting position. Reps? 8 to 12. Note, looking up with your eyes helps to keep your back straight. Can be done with barbell or cable machine. Dumbbell Circles. Rotate the dumbbells alternately in full, flat circles in front of the body. With the wrists turned up at the bottom on the outward arc and turned downward on the inner arc. Reps? 20 to 50. Note, not much weight is required. Seated Shoulder Press. Lift the dumbbells to the side of your head. Press them upward until your arms are fully extended. Lower the dumbbells until your elbow is at 90 degrees. Then, press them up again. Try to keep your back flat against the bench. Reps? 10 to 12. Note, can be done with barbell or universal gym. Lateral Shoulder Raises. Keeping your arms straight and without leaning backward from the waist? Raise the dumbbells sideward with your knuckles facing upward until your hands are level with the shoulders. Pause for 2 seconds at the same time turning the dumbbells so your palms face upward. Now, raise the dumbbells with your arms still straight until they are overhead. Resume the starting position by reversing the movement. Again, observing the pause at shoulder level. Inhale as the weights are raised. Exhale as they are lowered. Reps? 8 to 12. Wrestlers' Bridge. Start by lying on your back on the floor. Draw your feet up close to your buttocks. With the assistance of your hands, arch your back so that your legs and the top of your head and not your shoulders are supporting your body weight. Lower your shoulders by neck strength alone until they almost touch the floor. Then, by neck strength, lever them up again until the resistance is once again born by the top of the head. Reps? 8 to 10. Note, use a mat or cushion under your head or shoulders to ease the pressure. Beginner variation can be done by resting your head on a raised bench instead of the floor. Advanced variation can be done by holding a dumbbell in each hand and holding them up while doing this exercise.