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

    Rear Delt Reverse Fly (Machine)

    1-1
    2-2
    Rear DeltsUpper Back

    Cable Standing Back Wrist Curl

    1-1
    2-2
    Forearms

    Reverse Curl

    1-1
    2-2
    ForearmsBiceps

    weighted leg raises/crunches

    1-1
    2-2
    Abs

    Cable Twist (Up to down)

    1-1
    2-2
    ObliquesAbs

    Deadlift (Trap bar)

    1-1
    2-2
    GlutesHamstringsQuadsLower BackUpper Back

    Seated Calf Raise

    1-1
    2-2
    Calves