Delts · Biceps · TricepsBeginner

Shoulders & Arms

A short accessory session for the days you want to train but not to grind.

Target Muscles

Shoulders · Biceps · Triceps

33 min

Duration

Exercises

Total Sets

Dumbbells

Equipment

The Session

Exercise List.

Every movement in order, with its prescribed sets and reps.

Seated Shoulder Press
75s restLast: 20 kg × 10
4 × 10
Dumbbell Lateral Raise
45s restLast: 9 kg × 15
4 × 15
Dumbbell Curl
60s restLast: 14 kg × 12
3 × 12
Rope Tricep Pushdown
60s restLast: 22 kg × 15
3 × 15
Push-Up
45s restLast: 0 kg × 15
Finisher — stop two reps short of failure.
2 × 15

5 exercises · 16 sets · 33 min average