Workout

Shoulders and arms

Warm up first, then perform lighter practice sets before the working sets shown. Choose your own starting load; no starting weight is prescribed.

1. 1

   Barbell overhead press

   3 sets · 6–10 reps

2. 2

   Lateral raise

   3 sets · 12–20 reps

3. 3

   Rear delt fly

   2 sets · 12–20 reps

4. 4

   Barbell curl

   2 sets · 8–12 reps

5. 5

   Triceps pushdown

   2 sets · 10–15 reps