day 3 – shoulders and arms

Workout

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

Seated Hammer Curl

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

Lying Barbell Triceps Extension

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Wrist Curl

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Seated Neutral Wrist Curl

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Standing Dumbbell Shoulder Press

Face Pull

Equipment: Cable, Full Gym

Face Pull

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