Workout Routine

Free

DAY2: SHOULDER & ARMS

by Aari Zakaria

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SHOULDER BICEPTS FOREARMS

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

SHOULDER & ARMS

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

seated shoulder press

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec

seated incline curl

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

cable lateral raise

4 sets

Rear Delt (Cross Arm: Cable)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13
60 sec

Rear Delt (Cross Arm: Cable)

4 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec

concentration curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

hammer curl

4 sets