Shoulders and Biceps Day Total of 8 exercise targeting shoulders and Biceps. Take a record on weights used and completed reps. EXERCISE 1: SEATED LATERAL RAISE (4 SETS 10-12 REPS (30-45 SECS REST) Add 5 Partial reps at the end of the final sets Seated dumbbell lateral raise EXERCISE 2: DUMBELL SHOULDER PRESS (4 SETS) (8-10 REPS) (30-45 SECS REST) Dumbell Shoulder Press EXERCISE 3: DUMBELL FRONT RAISE (3 SETS) (8-10 REPS) (30-45 SECS REST) Front raise dumbbells exercising EXERCISE 4: DUMBELL LATERAL RAISE (7 Sets) (8-12 Reps)(30-45 Secs Rest) lateral dumbbell raises EXERCISE 5: BARBELL SPIDER CURL (7 SETS) (8-10 REPS) (30-45 SECS REST) Barbell spider curl EXERCISE 6: STANDING EZ-BAR BICELS CURL (3 SETS) (8-10 REPS) (30-45 SECS REST) EZ curl bar EXERCISE 7: ALTERNATING DUMBBELL BICEPS CURL (3 SETS) (8-10 REPS) (30-45 SECS REST) Alternating dumbbell curl EXERCISE 8: CABLE HAMMER CURL ( 7 SETS) (10-12 REPS) (30-45 SECS REST) Cable Hammer Curls You can share this post! Facebook Twitter Linkedin