Gympal

    shoulders and arms workout

    Sander van den Berg
    Sander van den Berg

    Body Heatmap

    Target Muscles

    Bicep Curl (Cable)

    1-1
    2-2
    Biceps

    Hammer Curl (Cable)

    1-1
    2-2
    BicepsForearms

    Triceps Pushdown

    1-1
    2-2
    Triceps

    Overhead Triceps Extension (Cable)

    1-1
    2-2
    Triceps

    Seated Shoulder Press (Machine)

    1-1
    2-2
    Front DeltsSide DeltsTriceps

    cuffed lateral raises

    1-1
    2-2
    Side Delts

    Reverse Curl

    1-1
    2-2
    ForearmsBiceps

    Cable Standing Back Wrist Curl

    1-1
    2-2
    Forearms

    Rear Delt Reverse Fly (Machine)

    1-1
    2-2
    Rear DeltsUpper Back

    Cable Twist (Down to up)

    1-1
    2-2
    ObliquesAbs

    weighted leg raises/crunches

    1-1
    2-2
    Abs

    Seated Leg Curl (Machine)

    1-1
    2-2
    HamstringsCalves

    Leg Extension (Machine)

    1-1
    2-2
    Quads