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Description

Shoulders/ Upper Arms/ Forearms


Exercises

Set 1: 3 rounds
Seated Dumbbell Press
Weights: Maximum
Seated Dumbbell Press
10 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Dumbbell Lateral Shoulder Raises
Weights: Maximum
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Dumbbell Rear Lateral Raises
Weights: Maximum
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Bodyweight Tricep Extension
Bodyweight Tricep Extension
30 seconds
Bench Dips
Bench Dips
30 seconds
Alternating Side Planks
Alternating Side Planks
1 minute
Rest
Rest
1 minute

Set 5: 3 rounds
Alternating Bicep Curls
Weights: Maximum
Alternating Bicep Curls
10 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Barbell Reverse Curl to Press
Weights: Maximum
Barbell Reverse Curl to Press
10 reps
Rest
Rest
1 minute

Set 7: 3 rounds
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
30 seconds
Dumbbell Reverse Wrist Curls
Weights: Maximum
Dumbbell Reverse Wrist Curls
30 seconds
Rest
Rest
30 seconds


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