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D MaJo Workout #10 Shoulders/Detoids/Forearms

Posted Nov 09 2011 9:18am
weight 
d majo's workout!
(sequence #3)



                              Shoulders/Deltoids/Forearms Weight Lifting 1
*Exercises 3x sets ~10-12 reps*  *60-90 sec.rest per set*
  1. Warm-up ~ Shoulder Stretch ~ (see pic below)

  1. Seated barbell behind the neck shoulder press ~
  2. Seated bent-over rear delt raise ~
  3. Reverse-grip barbell preacher forearm curls ~
  4. Front Incline dumbbell raises ~
  5. Seated dumbbell palms-up wrist curl ~
  6. Upright cable row ~   (use bar attachment) (see pic)
  7. Seated Arnold dumbbell press ~ (see pic)
Warm-up ~ Shoulder Stretch  
Shoulder Stretch
Warm-up ~ Shoulder Stretch
Seated Bent-Over Rear Delt Raise
  #2 Seated Bent-Over Dumbbell  Rear Delt Raise
 #3 Reverse Barbell Preacher Curls
 #4 Front Incline Dumbbell Shoulder Raise

 #5 Seated Dumbbell Palms-up Wrist Curl
 
Upright Cable Row
  #5 Standing Upright Cable Row
Arnold Dumbbell Press
  #7 Seated Arnold Dumbbell Press

dumbbells


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