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Push · Hypertrophy · 45 min · Intermediate
Shoulders & Arms Pump
A volume day for delts, biceps and triceps — the classic "look good leaving the gym" session.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
Band pull-aparts, light lateral raises, and easy curls/pushdowns to get blood flowing.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Seated Dumbbell Press | 4 | 8–12 | 90 sec |
Lateral Raise Light weight, strict form — no swinging. | 4 | 12–15 | 60 sec |
Rear Delt Fly | 3 | 15–20 | 60 sec |
EZ-Bar Curl | 3 | 8–12 | 60 sec |
Skull Crusher | 3 | 10–12 | 60 sec |
Cable Curl | 2 | 12–15 | 45 sec |
Triceps Rope Pushdown | 2 | 12–15 | 45 sec |
Ready to train?
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