ARMS + DELT

💪 Arms + Delts + Forearm

🔥 Warm Up

Arm circles – 10

Light dumbbell curl – 15

Push ups – 10

Shoulder rotation – 10

Delts (Shoulders)⚡

1. Barbell Shoulder Press

3sets × 8–10 reps

2. Dumbbell Lateral Raise

3 sets × 12 reps

3. Bent Over Rear Delt Raise

3 sets × 12–15 reps

Biceps⚡

1. Barbell Curl

4 sets × 8–10 reps

2. Hammer Curl

3 sets × 10–12 reps

Triceps⚡

1. Close Grip Barbell Press

3sets × 8–10 reps

2. Dumbbell Overhead Triceps Extension

3 sets × 10–12 reps

Forearm (Forearm out 💪)

1. Barbell Wrist Curl

3 sets × 15 reps

2. Reverse Wrist Curl

3 sets × 15 reps

Finisher ⚡

Farmer’s Walk (Heavy Dumbbell)

3 rounds