Shoulders · Triceps · Legs C · Abs · Forearms

Primary shoulder movement, run for volume rather than load. Back supported, lighter DBs, press to just short of lockout and keep the reps high.

GIANT SET exercise 1 of 3 — laterals, then fronts, then rear delts, back to back. Side delt width with constant tension through the bottom, unlike DBs. Lead with the elbow.

GIANT SET exercise 2 of 3. Anterior delt. Cable from the low pulley behind you — tension stays on through the top, unlike DBs. Light weight, controlled eccentric.

GIANT SET exercise 3 of 3 — completes the circuit across all three delt heads. Light weight, lead with the elbows, squeeze hard at the peak. Rest 90 sec, then the next round.

After the giant set, straight sets. Side delts and traps. Pull to mid-chest with elbows leading and above the wrists. Stop short of shoulder discomfort — no need to go higher than chest height.

Shoulder finisher. Seated takes the leg drive out, so the traps do the work at a lighter load than standing. Hold at the top 1-2 sec, full depression at the bottom.

Long head focus with constant tension. Lean into it, elbows high and still.

Hands on the bench behind you, full reps then short pulses at the bottom until failure. Log added weight only — leave blank if bodyweight.

Per arm. Reverse or neutral grip, upper arm pinned to your side. One arm at a time exposes the weaker side and lets you fully supinate at the bottom.

Bar on the shoulders, balls of the feet on a plate or step. Full stretch at the bottom, 1-sec hold at the top.

Per leg. Keep torso upright for quad focus, slight forward lean for glute bias.

Simultaneously lift legs and torso to meet in the middle. Keep legs straight for full core engagement.

Forearms flat on the bench, palms UP, wrists hanging off the end. Let the DBs roll to the fingertips at the bottom for a full stretch, then curl the wrists up and squeeze. Wrist flexors — this is the growth side of the forearm.