# 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

## Workout

- 3 × 8-10 Push-Up
- 3 × 8-10 Shoulder Press (Seated) - Dumbbell
- 3 × 8-10 Lateral Raise - Dumbbell
- 3 × 8-10 Raise (Front, Alternating) - Dumbbell
- 3 × 8-10 Upright Row - Dumbbell
- 3 × 8-10 Flyes (Reverse) - Dumbbell
- 3 × 8-10 Shoulder Press (Overhead) - Smith Machine
- 3 × 8-10 Wrist Curl (Bench-Supported Palms-Up) - Barbell
- 3 × 8-10 Wrist Curl (Palms-Down, Bench) - Barbell
- 3 × 8-10 Face Pull - Cable
- 3 × 8-10 Side Bend - Dumbbell