Shoulders and arms workout
Shoulders and arms are small muscles, and on chest and back days they only assist. A day of their own gives them real work: all three delt heads, biceps and triceps.
The workout
Shoulders + arms
- Seated Dumbbell Shoulder Press3×8–12
- Dumbbell Lateral Raise3×12–15
- Face Pull3×12–15
- Barbell Curl3×8–12
- Triceps Pushdown3×10–15
- Hammer Curl2×10–12
- EZ-Bar Skull Crusher2×10–12
This is my template from catalog exercises: it's not among the bot's ready-made programs — add the exercises to your own program or ask the coach.
Exercises
Why these groups go together
Presses load the front delts, but the side and rear delts barely work in them — they need lateral raises and face pulls. On back and chest days the biceps and triceps assist without getting a full load. A shoulders-and-arms day brings it all into one hour-long workout.
Order: the overhead press first while your shoulders are fresh, then side and rear delts, then arms — alternate biceps and triceps so one rests while the other works.
Sets per muscle in this workout
| Muscle | Sets |
|---|---|
| Shoulders | 9 |
| Side delts | 3 |
| Rear delts | 3 |
| Biceps | 5 |
| Triceps | 5 |
I count working sets from the program's schemes with the same rule the diary uses: a set goes in full to the exercise's muscle, and a deadlift set is split half to the back and half to the hamstrings and glutes. Muscles that only assist (triceps in a press) aren't counted. Volume targets are in the sets-per-week guide, and you can check your own plan with the volume calculator.
How to run the workout
- Do raises and face pulls light, for 12–15 reps: delts care more about range than kilos.
- Alternate biceps and triceps as a superset — the workout gets shorter and each muscle still gets its rest.
- If your shoulder doesn't like the overhead barbell or dumbbell press, try the machine press or a neutral grip.
- Don't put this day right after chest: the front delts and triceps worked in the presses.
- Log your sets — progress on raises is slow, and without a log you won't see it.
Where it goes in the week
This day belongs to a 5-day bro split, where shoulders and arms get separate days, or works as a fifth day on top of "Upper / Lower" if your arms lag. Put it a day after chest and back: shoulders and arms need time to recover from the presses and rows.
Take a program into your diary and start with day one — in the bot it's under Programs → Ready-made programs. Templates aren't in the ready-made list: build one in your programs or ask the coach — AI coach will put it together for your days.
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