Day 4 of 4 · Press, delts, triceps, biceps

Shoulders & Arms

~50 min · 5 min warm-up first · every set to failure, good form on the last rep

1

Dumbbell Shoulder Press

3 × 8–10 · rest 1:30 · RIR 0–1 · tempo 2-1-1-1

kg per dumbbell

Slow and controlled reps.
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2

Seated Dumbbell Lateral Raise

3 × AMRAP (aim 12–20) · rest 1:30 · RIR 0–1 · tempo 4-1-2-1

kg per dumbbell

Slow and controlled reps.
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3

Reverse Pec Deck (Rear Delts)

3 × AMRAP (aim 12–20) · rest 1:30 · RIR 0–1 · tempo 2-1-1-1

kg on the machine

Arms about 45° to the torso; slow, controlled negatives.
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4

Overhead Rope Tricep Extension

3 × 10–20 · rest 2:00 · RIR 0–1 · tempo 2-1-1-1

kg on the stack

Start with a weight you can control.
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5

Seated Incline Dumbbell Curl

3 × 8–12 · rest 1:30 · RIR 0 · tempo 2-1-1-1

kg per dumbbell

Slow and controlled reps.
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6

Decline Sit-Ups

3 × 10–20 · rest 2:30 · tempo 2-1-1-1

added kg · 0 = bodyweight

Add weight to make it harder.
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Notes