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Description

Shoulder/ Upper Arms/ Forearms


Exercises

Set 1: 1 round
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
12 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
10 reps
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
8 reps
Dumbbell Front Raises
Weights: Maximum
Dumbbell Front Raises
6 reps
Dumbbell Front Raises
Weights: Maximum
Dumbbell Front Raises
6 reps
Rest
Rest
30 seconds

Set 2: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
8 reps
Dumbbell Lateral Shoulder Raises
Weights: Maximum
Dumbbell Lateral Shoulder Raises
6 reps
Dumbbell Lateral Shoulder Raises
Weights: Maximum
Dumbbell Lateral Shoulder Raises
6 reps
Rest
Rest
30 seconds

Set 3: 1 round
Overhead Press
Weights: Light
Overhead Press
Reps until failure
Overhead Press
Weights: Moderate
Overhead Press
Reps until failure
Overhead Press
Weights: Heavy
Overhead Press
Reps until failure
Overhead Press
Weights: Maximum
Overhead Press
Reps until failure
Overhead Press
Weights: Maximum
Overhead Press
Reps until failure
Rest
Rest
30 seconds

Set 4: 1 round
Alternating Bicep Curls
Weights: Light
Alternating Bicep Curls
12 reps
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
10 reps
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
8 reps
Alternating Bicep Curls
Weights: Maximum
Alternating Bicep Curls
6 reps
Alternating Bicep Curls
Weights: Light
Alternating Bicep Curls
6 reps
Rest
Rest
30 seconds

Set 5: 1 round
Weights: Light
Alternating Incline Dumbbell Curl
Reps until failure
Weights: Moderate
Alternating Incline Dumbbell Curl
Reps until failure
Weights: Heavy
Alternating Incline Dumbbell Curl
Reps until failure
Weights: Maximum
Alternating Incline Dumbbell Curl
Reps until failure
Weights: Maximum
Alternating Incline Dumbbell Curl
Reps until failure
Rest
Rest
30 seconds

Set 6: 1 round
Weights: Moderate
Bent Over Tricep Kick Backs
10 reps
Weights: Heavy
Bent Over Tricep Kick Backs
10 reps
Weights: Maximum
Bent Over Tricep Kick Backs
10 reps
Rest
Rest
30 seconds

Set 7: 1 round
Pullovers on Ball
Weights: Heavy
Pullovers on Ball
12 reps
Pullovers on Ball
Weights: Heavy
Pullovers on Ball
12 reps
Pullovers on Ball
Weights: Heavy
Pullovers on Ball
12 reps
Rest
Rest
30 seconds

Set 8: 1 round
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
10 reps
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
10 reps
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
10 reps
Rest
Rest
30 seconds

Set 9: 1 round
Dumbbell Reverse Wrist Curls
Weights: Light
Dumbbell Reverse Wrist Curls
12 reps
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
10 reps
Dumbbell Reverse Wrist Curls
Weights: Heavy
Dumbbell Reverse Wrist Curls
8 reps
Dumbbell Reverse Wrist Curls
Weights: Maximum
Dumbbell Reverse Wrist Curls
6 reps
Dumbbell Reverse Wrist Curls
Weights: Maximum
Dumbbell Reverse Wrist Curls
6 reps
Rest
Rest
30 seconds

Set 10: 1 round
Dumbbell Wrist Curls
Weights: Light
Dumbbell Wrist Curls
Reps until failure
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
Reps until failure
Dumbbell Wrist Curls
Weights: Heavy
Dumbbell Wrist Curls
Reps until failure
Rest
Rest
30 seconds

Set 11: 1 round
90 Degree Hang
90 Degree Hang
1 minute
90 Degree Hang
90 Degree Hang
1 minute
90 Degree Hang
90 Degree Hang
1 minute


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