Gympal

    shoulders and arms workout

    Created by Sander van den Berg
    Sander van den Berg
    Bicep Curl (Cable)

    Bicep Curl (Cable)

    Set
    KG
    Reps
    1
    2
    Hammer Curl (Dumbbell)

    Hammer Curl (Dumbbell)

    Set
    KG
    Reps
    1
    2
    Triceps Pushdown

    Triceps Pushdown

    Set
    KG
    Reps
    1
    2
    Overhead Triceps Extension (Cable)

    Overhead Triceps Extension (Cable)

    Set
    KG
    Reps
    1
    2
    Seated Shoulder Press (Machine)

    Seated Shoulder Press (Machine)

    Set
    KG
    Reps
    1
    2
    cuffed lateral raises

    cuffed lateral raises

    Set
    KG
    Reps
    1
    2
    Reverse Curl

    Reverse Curl

    Set
    KG
    Reps
    1
    2
    weighted leg raises/crunches

    weighted leg raises/crunches

    Set
    +KG
    Reps
    1
    2