Online Gym Guide
Portrait of black bodybuilder doing single arm dumbbell curl

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
Seated dumbbell lateral raise

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
Dumbell Shoulder Press

EXERCISE 3: DUMBELL FRONT RAISE (3 SETS) (8-10 REPS) (30-45 SECS REST)

close up of man with dumbbells exercising
Front raise dumbbells exercising

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.
lateral dumbbell raises

EXERCISE 5: BARBELL SPIDER CURL (7 SETS) (8-10 REPS) (30-45 SECS REST)

Experienced Caucasian male athlete working his biceps
Barbell spider curl

EXERCISE 6: STANDING EZ-BAR BICELS CURL (3 SETS) (8-10 REPS) (30-45 SECS REST)

Sportsman exercising with EZ curl bar
EZ curl bar

EXERCISE 7: ALTERNATING DUMBBELL BICEPS CURL (3 SETS) (8-10 REPS) (30-45 SECS REST)

Portrait of black bodybuilder doing single arm dumbbell curl
Alternating dumbbell curl

EXERCISE 8: CABLE HAMMER CURL ( 7 SETS) (10-12 REPS) (30-45 SECS REST)

The Best Way Of Recreation
Cable Hammer Curls

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