Shoulder and Forearm Strength Session

The workout

1. 1
   

   Barbell Military Press (Overhead press)

   Shoulders

   Sets3 Reps10, 12 Rest60-90 sec
2. 2
   

   Dumbbell Shoulder Press

   Shoulders

   Sets3 Reps10, 12 Rest60-90 sec
3. 3
   

   Dumbbell Lateral Raise

   Shoulders

   Sets3 Reps10, 12 Rest60-90 sec
4. 4
   

   Incline Dumbbell Reverse Fly

   Shoulders · Trapezius

   Sets3 Reps10, 12 Rest60-90 sec
6. 5
   

   Cable Upright Row

   Shoulders · Trapezius

   Sets3 Reps10, 12 Rest60-90 sec
7. 6
   

   Dumbbell Shrug

   Trapezius

   Sets3 Reps10, 12 Rest60-90 sec
8. 7
   

   Dynamic Wrist Stretches

   Forearm

   Sets2 Reps15-20 sec Rest45 sec
9. 8
   

   Wrist Curl

   Forearm

   Sets4 Reps10, 12 Rest60-90 sec
10. 9
    

    Reverse Wrist Curl

    Forearm

    Sets4 Reps10, 12 Rest60-90 sec