Shoulders and Forearms 


10 Minute warm up on the treadmill 

Shoulders

Machine Shoulder Press 3 sets of 10 reps

Dumbbell Reverse Fly 3 sets of 8-10 reps

Military Press 4 sets of 10 reps

Dumbbell Lateral Raise 2 sets of 10 reps

Dumbbell Shrugs 2 sets of 10 reps

Upright Row 2 sets of 10 reps

Forearms

Standing Wrist Curl 4 sets of 10 reps

Barbell Wrist Curl 4 sets of 10 reps

10 Minute cool down on treadmill 

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