Arms, shoulders and back
ArmsBeginner7 exercisesabout 40 min
The upper-body day in the glutes and core programs: shoulder press and lateral raises for the shoulders, lat pulldowns and rows for the back and posture, biceps curls and triceps pushdowns for the arms, face pulls for the rear shoulder. Light to moderate weights, 10–15 reps – shape and strength without bulk. Add weight when the top of the rep range feels easy.
Exercises
Dumbbell Shoulder Press3 sets × 10-12 · rest 75 sLat Pulldown3 sets × 10-12 · rest 75 sDumbbell Lateral Raise3 sets × 12-15 · rest 45 s
Seated Cable Row3 sets × 10-12 · rest 75 s
Dumbbell Bicep Curl3 sets × 10-12 · rest 45 s
Cable Tricep Pushdown3 sets × 12-15 · rest 45 s
Cable Face Pull2 sets × 15 · rest 45 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
Part of these programs
Glutes and core – beginner, 8 weeksTwo glute days a week – one heavy, one lighter with core – plus a day of arms, shoulders and back and a walk. Glutes and core – intermediate, 8 weeksTwo glute days a week – one heavy, one lighter with core – plus a day of arms, shoulders and back and a walk. Glutes and core – advanced, 8 weeksTwo glute days a week – one heavy, one lighter with core – plus a day of arms, shoulders and back and a walk.
