Shoulders + Arms

1

Standing Barbell Overhead Press

3 x 8 · 20 kg

2

Single-Arm Cable Lateral Raise

3 x 15 / side · 5 kg

3

EZ-Bar Curl

3 x 10 · 20 kg total

4

Overhead Cable Triceps Extension

3 x 12 · 12.5 kg

Trial

5

Incline Dumbbell Curl

2 x 12 · 8 kg / hand

6

Rope Triceps Pressdown

2 x 12 · 20 kg

Effort guide: keep most working sets around 1-2 reps in reserve. Tap any exercise for form instructions and a Plan B alternative.