Workout #9 S#4 Shoulders/Forearms

Workout #9              
(sequence #4) 

Shoulders/Forearms 

 

*Regular Sets*  *4x ea. ~ 10-12 reps ~ 90 sec.rest periods* 

Moderate/Heavy

BLAST Your Shoulders!     

1. Arnold dumbbell shoulder press ~   (4x all exercises)
2. Standing reverse barbell curl ~
3. Bent over dumbbell rear delt raise (head on bench) ~
4. Dumbbell one-arm shoulder press ~
5. Two dumbbell front raise ~ 

  #1 Seated Arnold Dumbbell Press

 #2 Standing Reverse Barbell Curl

  #3 Bent-Over Rear Delt Raise 

  #4 Standing One-Arm Shoulder Press

Click to enlarge

  #5 Front Two Dumbell Front Raise