exercise | equipment | reps | sets |
Shoulder raises | 4 kg dumbbells | 10 | 6 |
Bicep curl | olympic bar 20kg | 10 | 6 |
Shoulder press | olympic bar 30kg | 10 | 6 |
Hammer Curls | 12 kg dumbbells | 6 | 6 |
Bicep curl | suspension set | 10 | 6 |
tricep overhead extension | suspension set | 10 | 6 |
overhead extension | suspension set | 10 | 6 |
shoulder and arm 30 minute training session high volume
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