Shoulders and Arms
Exercises
High Incline, Close Grip, Bench Press (Barbell)
45 degree bench. Pins 6h, 6 visible holes between pins and holds
4 sets
6-10 reps
Rest 1min 45s
Superset
Bicep Curl (Cable)
3 sets
6-10 reps
Single Arm Rear Delt Pulldown
3 sets
8-12 reps
Rest 1min 30s
Superset
Triceps Extension (Cable)
3 sets
6-10 reps
Superset
Lateral Raise (Cable)
3 sets
6-10 reps
Rest 1min 30s
Superset
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Seated Palms Up Wrist Curl
3 sets
12-20 reps
Wrist Extension (Dumbells)
3 sets
12-20 reps
Rest 1min 30s
Seated Overhead Press (Dumbbell)
Seat at 60 degrees
3 sets
8-12 reps
Rest 1min 45s
Superset
Reverse Curl (Barbell)
3 sets
10-15 reps
Shrug (Dumbbell)
3 sets
8-12 reps
Rest 1min 30s
Superset
Triceps Pushdown
3 sets
10-15 reps
Lateral Raise (Cable)
3 sets
10-15 reps
Rest 1min 30s