REPS

10 Best Forearm Exercises
Your forearms will burn a lot while you're doing grip-intensive workouts like chin-ups, deadlifts, bent-over rows, or carry variants.
Grip strength is frequently a weak spot for many lifters because it's the first muscle group to tire.

▪️Barbell Reverse Biceps Curl
▪️Wrist Roller
▪️Behind-The-Back Barbell Wrist Curl
▪️Plate Pinch
▪️Towel Pull-Up
▪️Fat Grip Biceps Curl
▪️Three-Way Chin-Up Hold
▪️Trap Bar Deadlift to Carry
▪️Hammer Curl
▪️Bottoms Up Kettlebell Carry
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10 Best Shoulder Exercises for Men
Should shoulder muscles be a new addition to your training routine, you'll notice that they grow far more swiftly than other body parts. However, this isn't to say that shoulder exercises are simple; many gym goers dread shoulder day because the workout can be pretty intense...assuming you're doing it correctly. To help you do this, we'll walk you through the top 10 shoulder workouts for guys, but first, let's define shoulder muscles.

✔️Barbell Overhead Shoulder Press
✔️Seated Dumbbell Shoulder Press
✔️Front Raise
✔️Reverse Pec Deck Fly
✔️Bent-Over Dumbbell Lateral Raise
✔️Dumbbell Lateral Raise
✔️Push Press
✔️Reverse Cable Crossover
✔️One-Arm Cable Lateral Raise
✔️Standing Barbell Shrugs
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10 Best Ab Exercises for Building Muscle

These may be done last on ab day, but you can do them at home pretty much whenever you want. Because this is an isometric exercise, aim for time rather than reps. Shake for 3-5 sets of 30-90 seconds in whatever version is the most difficult for you.
✔️Hanging Knee Raise
✔️Machine Crunch
✔️Pallof Press
✔️Cable Crunch
✔️Decline Crunch
✔️Squat
✔️Russian Twist
✔️Ab Roll-Out
✔️Exercise Ball Pike
✔️Plank
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10 Best Shoulder Exercises For Men

Shoulder workouts are an important part of any fitness regimen. With stronger shoulders, you're less likely to incur a training-related injury from hitting the iron church daily. Here's all you need to know about men's shoulder workouts.

✔️Pushups
✔️Incline Bench Press
✔️Lateral Raise
✔️Overhead Press
✔️Standing Cable Pulley Fly
✔️Crab Walk
✔️Prone T
✔️Dumbbell Shoulder Push Press
✔️Cable Face Pulls
✔️Straight Arm Circles

💬DM to get your SHOULDER Day workout plan.