Gympal

    Shoulders and Arms - Do forearms yourself

    Ahmad Asif
    Ahmad Asif

    Body Heatmap

    Target Muscles

    Single Arm Lateral Raise (Cable)

    1-1
    2-2
    3-3
    Side Delts

    Front Raise (Cable)

    1-1
    2-2
    3-3
    Front Delts

    Rear Delt Reverse Fly (Machine)

    1-1
    2-2
    3-3
    Rear DeltsUpper Back

    Shoulder Press (Machine Plates)

    1-1
    2-2
    3-3
    Front DeltsSide DeltsTriceps

    Triceps Pushdown

    1-1
    2-2
    3-3
    Triceps

    Single Arm Triceps Pushdown (Cable)

    1-1
    2-2
    3-3
    Triceps

    Bicep Curl (Cable)

    1-1
    2-2
    3-3
    Biceps

    Hammer Curl (Cable)

    1-1
    2-2
    3-3
    BicepsForearms

    Decline Crunch (Weighted)

    110 kg1
    210 kg2
    Abs

    Stair Machine (Steps)

    1-1
    QuadsGlutesCalves