Arms and Shoulders

If you suffer from tiny arms syndrome or need to cover yourself with long sleeves then this is the program for you. It’s a push, legs, pull program but we’ll prioritize arms and delts.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Seated Overhead Press (Dumbbell)

Front Raise

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Front Squat (Barbell)

Leg Extension

Romanian Deadlift (Barbell)

Seated Calf Raise

Sit Up

Hammer Curl

Spider Curl

Face Pull

Shrug (Barbell)

Bent Over Row (Barbell)

Seated Row (Cable)

JM Press

Dip (Weighted)

Incline Bench Press (Dumbbell)

Upright Row (Cable)

Bicep Curl (Cable)

Lunge (Dumbbell)

Pull Through (Cable)

Back Extension (Weighted)

Leg Press (45 Degrees)

Standing Calf Raise

Lying Leg Raise

Y Raise

Rear Delt Fly (Dumbbell)

Bicep Curl (Barbell)

Pullover (Dumbbell)

Inverted Row

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