12 Days of Christmas Workout Challenge – Day #3: Shoulders and Arms

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Posted by Andrew Peloquin

Shoulders and Arms

Shoulders:

• Military Barbell Presses (2 sets of 12 to 15 reps)
• Arnold Presses (1 set of 12 to 15 reps)
• Standing Rows (2 sets of 12 to 15 reps)
• Single Arm Dumbbell Presses (1 set of 12 to 15 reps)
• Lateral Dumbbell Raises (1 set of 12 to 15 reps)
• Cross Cable Extensions (1 set of 12 to 15 reps)

Triceps:

• Close Grip Bench Press (2 sets of 12 to 15 reps)
• Tricep Dumbbell Extensions (2 sets of 12 to 15 reps)
• Single Arm Tricep Dumbbell Extensions (1 set of 12 to 15 reps)
• Cable Pushdowns with Rope (2 sets of 12 to 15 reps)

Biceps:

• Barbell Curls (2 sets of 12 to 15 reps)
• Preacher Curls (2 sets of 12 to 15 reps)
• Zottman Curls (2 sets of 12 to 15 reps)
• One-Arm Cable Curl (1 set of 12 to 15 reps)

Forearms:

• Cable Wrist Curls (2 sets of 12 to 15 reps)
• Farmer’s Walk (2 sets of 12 to 15 reps)

Finish off with a light 20-minute cardio session !