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SHOULDERS + ARMS

Time to build round shoulders, bigger biceps, and stronger triceps! This workout blends heavy lifts, isometric holds, and volume work to target every angle of your arms. You'll be hitting curls, raises, and presses to build balanced, equal strength and definition.

Set 1

Seated Dumbbell Arnold Press - 4×12, 10, 8, 6

Bicep Curl Combo - 4x10, 8, 6, 4

Dumbbell Overhead Tricep Extension - 4×12, 10,8,6

Set 2

Lateral Raise Combo 4×10, 8, 6, 4

Front Raise Combo - 4×10, 8, 6, 4

Rear Delt Flys - 4x15, 12, 10, 8

Set 3

ISO Hammer Curl - 3×10/10 (each arm)

Dumbbell Skull Crusher - 3×15

Focus on control during the isometric holds that's where the real growth happens!