Build Muscle Recommended program

Shoulders & Arms Day

Round shoulders and full sleeves: seated presses and cable lateral raises for capped delts, the reverse pec deck for the rear, then biceps and triceps to finish.

10exercises

39min

22sets

0Done ×

Start workout

Training flow

Warm-up 2 exercises

rest 10s

rest 15s

Main 6 exercises

Seated Dumbbell Shoulder Press

4 sets 8-10 reps Shoulders

rest 90s

Single-Arm Cable Lateral Raise

3 sets 12-15 reps Shoulders

rest 30s

Reverse Pec Deck

3 sets 12-15 reps Shoulders

rest 60s

EZ-Bar Curl

3 sets 8-12 reps Biceps

rest 60s

EZ-Bar Skull Crusher

3 sets 8-12 reps Triceps

rest 60s

Rope Triceps Pushdown

2 sets 10-12 reps Triceps

rest 45s

Cool-down 2 exercises

Cross-Body Shoulder Stretch

1 sets 30s Shoulders

rest 10s

Overhead Triceps Stretch

1 sets 30s Triceps

rest 10s