Workout #7 Shoulders/Deltoids/Forearms

Workout #7
(Sequence #3 high reps)

Shoulders/Deltoids/Forearms

   

*Exercise 1-5, 7 3x sets 10-12 reps ~ Exercises 5-6 2x sets 12 reps*

*60-90 sec.rest per set*

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

1. Seated barbell front military press ~ 3x
2. Seated palm-up barbell wrist curl ~ 3x
3. Standing dumbbell up-right row ~ 3x
4. Standing dumbbell reverse curl ~ 3x
5. One-arm incline lateral raise ~ 2x
6. Standing dumbbell straight-arm front delt raise above head ~2x
7. Seated dumbbell press ~ 3x

Shoulder Stretch

 

#1 Seated Barbell Front Military Press

#2  Seated Palm-up Barbell Wrist Curl

#3 Standing Dumbbell Up-right Row

#4 Standing Dumbbell Reverse Curls 

#5 One-Arm Incline Lateral Raise

#6 Standing Dumbbell Front Raises - (above head)

#7  Seated Dumbbell Press