Notes
Notes - notes.io |
Tricep Pushdowns (3 sets) 8-10 reps, heavy weight (can do it on machine)
Hammer Curls (3 sets) lightweight till failure (dumbells)
Shoulder press (3 sets) 8-10 reps (can do it on machine)
Shoulder shrugs(3 sets 15 reps) (do heavyweight 25-35 pounds)
Face pulls (need cable) (3 sets till failure on low weight) trains shoulders but mostly upper back
Tricep pulldown (need cables) (3 sets 12 reps)
Lateral raises (do with cables, make sure the cables are set up the size height as ur arms)
If you want forearms (all require dumbells)
wrist curl
reverse curls
reverse wrist curls
(there's more but do these for 3 sets 10 reps first)
|
|
Notes.io is a web-based application for taking notes. You can take your notes and share with others people. If you like taking long notes, notes.io is designed for you. To date, over 8,000,000,000 notes created and continuing...
With notes.io;
- * You can take a note from anywhere and any device with internet connection.
- * You can share the notes in social platforms (YouTube, Facebook, Twitter, instagram etc.).
- * You can quickly share your contents without website, blog and e-mail.
- * You don't need to create any Account to share a note. As you wish you can use quick, easy and best shortened notes with sms, websites, e-mail, or messaging services (WhatsApp, iMessage, Telegram, Signal).
- * Notes.io has fabulous infrastructure design for a short link and allows you to share the note as an easy and understandable link.
Fast: Notes.io is built for speed and performance. You can take a notes quickly and browse your archive.
Easy: Notes.io doesn’t require installation. Just write and share note!
Short: Notes.io’s url just 8 character. You’ll get shorten link of your note when you want to share. (Ex: notes.io/q )
Free: Notes.io works for 12 years and has been free since the day it was started.
You immediately create your first note and start sharing with the ones you wish. If you want to contact us, you can use the following communication channels;
Email: [email protected]
Twitter: http://twitter.com/notesio
Instagram: http://instagram.com/notes.io
Facebook: http://facebook.com/notesio
Regards;
Notes.io Team
