Monday (Biceps/Shoulders)

Workout

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

3 Sets

7 Reps

30 Rest

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

Seated Incline Dumbbell Curl

3 Sets

7 Reps

30 Rest

Zottman Curl

Equipment: Dumbbells, Full Gym

Zottman Curl

3 Sets

8 Reps

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

12 Reps

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

Triceps Dips

3 Sets

10 Reps

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

3 Sets

8 Reps

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

Dumbbell Shrug

3 Sets

25 Reps

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