# Shoulders and Forearms

## Workout

- 4 × 1 Planche Push-Up (Pseudo)
- 4 × 0 Shoulder Press - Dumbbell
- 3 × 1 Lateral Raise - Dumbbell
- 3 × 1 Rear Delt Fly - Dumbbell
- 4 × 1 Wrist Curl (Seated Palms-Up) - Dumbbell
- 4 × 1 Wrist Curl (Palms-Down, Seated) - Dumbbell
- 3 × 1 Forearm Pronation (Lying) - Dumbbell