← All routinesArms and shoulders
Arm Day
Biceps, shoulders and triceps in one short session.
Spend five minutes warming up first — easy cardio and a few light reps of today's movements. It makes the first set feel noticeably better and keeps cold muscles happy.
Full warm-up guide →- 1.
Bicep Curl
3 sets of 12 reps
Brand newSteps → - 2.
Overhead Press
3 sets of 10 reps · shoulder press
Getting confidentSteps → - 3.
Pull-Up
3 sets of as many reps as possible
Ready for moreSteps → - 4.
Push-Up
3 sets of 12 reps · triceps/chest overlap
Brand newSteps →
Rest about 60–90 seconds between sets. If the last rep of a set feels shaky, drop the weight — good form beats extra load every time.