Warm-up Set:
1 x lighter weight set for each exercise (8-10 reps)
1. Dumbbell Shoulder Press (Shoulders)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 8-12
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Rest: 90 seconds
2. Cable Lateral Raises (Shoulders)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 10-15
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Rest: 90 seconds
3. Dumbbell Lateral Raises (Shoulders)
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Sets: 2 heavy sets
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Reps: 8-10
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Rest: 90 seconds
4. Spider Curls (Biceps)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 10-12
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Rest: 90 seconds
5. Cable Curls (Biceps)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 8-12
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Rest: 90 seconds
6. Overhead Tricep Extensions (Triceps)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 8-12
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Rest: 90 seconds
7. Single Arm Cable Kickbacks (Triceps)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 8-12
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Rest: 90 seconds