Workout #10 Shoulders/Detoids/Forearms

 
Workout!
(sequence #3)

                              Shoulders/Deltoids/Forearms 

*Exercises 3x sets ~10-12 reps*

 *60-90 sec.rest per set*

1. Warm-up ~ Shoulder Stretch ~ (see pic below)

1. Seated barbell behind the neck shoulder press ~
2. Seated bent-over rear delt raise ~
3. Reverse-grip barbell preacher forearm curls ~
4. Front Incline dumbbell raises ~
5. Seated dumbbell palms-up wrist curl ~
6. Upright cable row ~   (use bar attachment) (see pic)
7. Seated Arnold dumbbell press ~ (see pic)

Warm-up ~ Shoulder Stretch  

Warm-up ~ Shoulder Stretch

  #2 Seated Bent-Over Dumbbell  Rear Delt Raise

 #3 Reverse Barbell Preacher Curls

 #4 Front Incline Dumbbell Shoulder Raise

 #5 Seated Dumbbell Palms-up Wrist Curl

 

  #5 Standing Upright Cable Row

  #7 Seated Arnold Dumbbell Press