Shoulder, Bicep, Tricep, Forearms Day

Exercise 1

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 minute Rest

Exercise 2

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 minute Rest

Exercise 3

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 minute Rest

Exercise 4

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 minute Rest

Exercise 5

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 minute Rest

Exercise 6

Zottman Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 minute Rest

Exercise 7

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 minute Rest

Exercise 8

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

4 Sets

12 Reps

1 minute Rest

Exercise 9

Push-down

Equipment: Cable, Full Gym

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4 Sets

12 Reps

1 minute Rest

Exercise 10

Rope Pushdown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

1 minute Rest

Exercise 11

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 minute Rest

Exercise 12

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

1 minute Rest

Exercise 13

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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4 Sets

12 Reps

1 minute Rest

Dumbbell Shoulder Press

Seated Dumbbell Lateral Raise

Seated Rear Lateral Dumbbell Raise

Dumbbell Curl

Hammer Curl

Zottman Curl

Dumbbell Kickback

Seated One-Arm Dumbbell Triceps Extension

Push-down

Rope Pushdown

Dumbbell Reverse Curl

Dumbbell Wrist Curl

Reverse Wrist Curl

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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