Arnold - Shoulders & Arms

For advanced lifters running the Arnold split, hitting shoulders and arms in one session.

Overhead press, lateral raises and rear delt flys build round, balanced delts; biceps and triceps are then supersetted (curls with close-grip bench, incline curls with press-downs) for maximum arm pump.

Progress: 8-15 reps depending on the lift, adding weight as you top each range.

Fits days 2 and 5 of a 6-day Arnold split.