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
![African american athlete doing dumbbell lateral raise](https://www.igym.co.ke/wp-content/uploads/2022/05/african-american-athlete-doing-dumbbell-lateral-raise-1024x389.jpg)
EXERCISE 2: DUMBELL SHOULDER PRESS (4 SETS) (8-10 REPS) (30-45 SECS REST)
![Handsome powerful athletic man doing barbell shoulder press exercise. Strong bodybuilder with](https://www.igym.co.ke/wp-content/uploads/2022/05/handsome-powerful-athletic-man-doing-barbell-shoulder-press-exercise-strong-bodybuilder-with-1024x681.jpg)
EXERCISE 3: DUMBELL FRONT RAISE (3 SETS) (8-10 REPS) (30-45 SECS REST)
![close up of man with dumbbells exercising](https://www.igym.co.ke/wp-content/uploads/2022/05/close-up-of-man-with-dumbbells-exercising-1024x682.jpg)
EXERCISE 4: DUMBELL LATERAL RAISE (7 Sets) (8-12 Reps)(30-45 Secs Rest)
![Serious bearded athlete man raises barbells puts all efforts in gaining strong muscles.](https://www.igym.co.ke/wp-content/uploads/2022/05/serious-bearded-athlete-man-raises-barbells-puts-all-efforts-in-gaining-strong-muscles--1024x682.jpg)
EXERCISE 5: BARBELL SPIDER CURL (7 SETS) (8-10 REPS) (30-45 SECS REST)
![Experienced Caucasian male athlete working his biceps](https://www.igym.co.ke/wp-content/uploads/2022/05/experienced-caucasian-male-athlete-working-his-biceps-1024x682.jpg)
EXERCISE 6: STANDING EZ-BAR BICELS CURL (3 SETS) (8-10 REPS) (30-45 SECS REST)
![Sportsman exercising with EZ curl bar](https://www.igym.co.ke/wp-content/uploads/2022/05/sportsman-exercising-with-ez-curl-bar-1024x682.jpg)
EXERCISE 7: ALTERNATING DUMBBELL BICEPS CURL (3 SETS) (8-10 REPS) (30-45 SECS REST)
![Portrait of black bodybuilder doing single arm dumbbell curl](https://www.igym.co.ke/wp-content/uploads/2022/05/portrait-of-black-bodybuilder-doing-single-arm-dumbbell-curl-1024x1024.jpg)
EXERCISE 8: CABLE HAMMER CURL ( 7 SETS) (10-12 REPS) (30-45 SECS REST)
![The Best Way Of Recreation](https://www.igym.co.ke/wp-content/uploads/2022/05/the-best-way-of-recreation-1024x682.jpg)