Workout #3 S#4 Shoulders/Forearms

Workout #3               
(sequence #4) 

Shoulders/Forearms 

 

*SuperSets*  *3x ea.SuperSet  ~ 8-10 reps ~ 90 sec.rest periods* 

Moderate/Heavy 

1. Seated barbell military press 
2. Preacher reverse-grip curls ~ (pic below)

1. Seated dumbbell military press
2. Standing reverse cable curls ~ (pic below)

1. Standing side lateral raises ~
2. Standing front lateral raises ~

1. Upright barbell rows ~
2. Standing dumbbell reverse-grip curls ~

 

  #1 Seated Barbell Military Press

 #2 Reverse Grip Barbell Preacher Curls

#2 Standing Reverse Cable Curls

#1 Standing Upright Barbell Rows

#1 Standing Upright Barbell Rows

 #2 Standing Reverse-Grip Dumbbell Curl