Day 3: Shoulders and Forearms

Workout

Lever Shoulder Press

Equipment: Full Gym, Machine

Lever Shoulder Press

3 Sets

8-12 Reps

60-90 Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

8-12 Reps

60-90 Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

3 Sets

8-12 Reps

60-90 Rest

Lever Shoulder Press

Equipment: Full Gym, Machine

Lever Shoulder Press

3 Sets

8-12 Reps

60-90 Rest

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Seated Neutral Wrist Curl

3 Sets

8-12 Reps

60-90 Rest

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Wrist Curl

3 Sets

8-12 Reps

60-90 Rest

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

Reverse Wrist Curl

3 Sets

8-12 Reps

60-90 Rest

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