This is the Shoulders & Arms A workout from the Arnold Classic plan. It trains Shoulders, Biceps and Triceps across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Barbell Overhead Press while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Overhead Press | 4 × 8 |
 Barbell Bicep Curl | 3 × 12 |
 Close-Grip Barbell Bench Press | 4 × 8 |
 Dumbbell Lateral Raise | 3 × 12 |
 Hammer Curl | 3 × 12 |
 Dumbbell Skull Crushers | 3 × 12 |
