Shoulders and Forearms

Push-Up · Shoulder Press (Seated) · Lateral Raise · Raise (Front, Alternating) · Upright Row · Flyes (Reverse) · Shoulder Press (Overhead) · Wrist Curl (Bench-Supported Palms-Up) · Wrist Curl (Palms-Down, Bench) · Face Pull · Side Bend

11 exercises

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4 day split

Shoulders and Forearms

Push-Up · Shoulder Press (Seated) · Lateral Raise · Raise (Front, Alternating) · Upright Row · Flyes (Reverse) · Shoulder Press (Overhead) · Wrist Curl (Bench-Supported Palms-Up) · Wrist Curl (Palms-Down, Bench) · Face Pull · Side Bend

1 section
11 exercises