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IronLedger
ShouldersintermediateHypertrophy

Shoulders and arms

A shorter pump session. Keep lateral raises strict; save the heavy work for pressing.

About 50 minutes · rest as written

  1. 1
    Barbell overhead press

    4 × 6–8 · rest 150s

    Form video
  2. 2
    Dumbbell lateral raise

    4 × 12–15 · rest 45s

    Form video
  3. 3
    Rear-delt fly

    3 × 15 · rest 45s

    Form video
  4. 4
    Barbell curl

    3 × 8–12 · rest 60s

    Form video
  5. 5
    Close-grip bench press

    3 × 8–10 · rest 90s

    Form video
  6. 6
    Overhead triceps extension

    2 × 12 · rest 60s

    Form video