| Shoulders | ||
| Exercise | Sets | Rep Goal |
| Barbell Clean and Press | 3-4 | 10 |
| Dumbbell Lateral Raise | 3-4 | 10 |
| Upright Row | 3-4 | 10 |
| Military Press | 3-4 | 10 |
| Arms | ||
| Exercise | Sets | Rep Goal |
| Standing Barbell Curl | 3-4 | 10 |
| Seated Dumbbell Curl | 3-4 | 10 |
| Close Grip Bench Press | 3-4 | 10 |
| Standing Barbell Tricep Extension | 3-4 | 10 |
| Forearms | ||
| Exercise | Sets | Rep Goal |
| Wrist Curls | 3-4 | 10 |
| Reverse Wrist Curls | 3-4 | 10 |
It s really hart / es duro
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