8-Week Workout Plan Day 5: Shoulders And Forearms Workout

Exercise 1

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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3 Sets

10, 12 Reps

60-90" Rest

Exercise 2

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

10, 12 Reps

60-90" Rest

Exercise 3

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

10, 12 Reps

60-90" Rest

Exercise 4

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

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3 Sets

10, 12 Reps

60-90" Rest

Exercise 5

Cable Upright Row

Equipment: Cable, Full Gym

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3 Sets

10, 12 Reps

60-90" Rest

Exercise 6

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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3 Sets

10, 12 Reps

60-90" Rest

Exercise 7

Wrist Circles Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

15-20 sec Reps

45" Rest

Exercise 8

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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4 Sets

10, 12 Reps

60-90" Rest

Exercise 9

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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4 Sets

10, 12 Reps

60-90" Rest

Shoulders and Forearms

Barbell Military Press (Overhead press)

Dumbbell Shoulder Press

Dumbbell Lateral Raise

Incline Dumbbell Reverse Fly

Cable Upright Row

Dumbbell Shrug

Wrist Circles Stretch

Wrist Curl

Reverse Wrist Curl

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