Workout Routine

Free

Shoulders and Arms

by Kelso

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

Workouts

Bicep Curls

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec

curl

2×12

Push-up

push-ups

Set
Reps
Rest time
1
12
40 sec
2
12
40 sec

push-ups

2×12

Cable Lateral Raise

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec

cable lateral raise

2×12

Cable Bicep Curl

Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec

Cable Bicep Curl

2×12

Seated Shoulder Press

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec

seated shoulder press

2×12

Chest Supported Lateral Raise

Chest supported lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec

Chest supported lateral raise

2×12

Overhead Tricep Extension

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec

overhead triceps extensions

2×12