August 04 - Shoulders + Arms + Core

Overall goal: build a bigger-looking upper body while moving toward 160 lb. Today’s priorities are shoulder width, arm size, and consistent direct core work.

Main win: complete clean Dumbbell Shoulder Press and all four Lateral Cable Raise sets, then finish the short core block.

Why today: Shoulders + Arms is the body part most due. Your last direct session was July 25; Legs, Chest, and Back were all trained more recently on July 27–29.

Rules today

• This is a progression session, not a max-out after the 10-day gap.
• Keep 1–2 clean reps in reserve on early sets. Stop if pressing becomes unstable or painful.
• Side delts are the visual priority: strict reps, no swinging or shrugging.
• Add reps before weight on accessories.
• If short on time, cut optional hammer curls—not shoulder width work or decline crunches.

Warm-up

• 5 minutes easy cardio or brisk walking.
• 2 light rounds: cable/band external rotation × 12, very light lateral raise × 12, scapular push-up × 10.
• 2 ramp-up sets before Dumbbell Shoulder Press; do not log them.

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Dumbbell Shoulder Press — Main Strength Lift

Visual: cached closest match — dumbbell shoulder press.

!320

How: neutral-ish grip, ribs down, controlled lowering, and press slightly back over the shoulders.

Target today: 4 sets × 8–12. Build through 30–35. Aim for 35 × 11 on a clean set; use 40 only if 35 feels stable and pain-free.

Progress goal: beat the previous 35 × 10 by one clean rep. Do not chase the previous 40 × 6 if form deteriorates.

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Lateral Cable Raise — Width Priority

Visual: cached closest match — seated cable lateral raise; your standing setup is fine.

!320

How: cable slightly behind the body, slight lean away, lead with the elbow, and stop around shoulder height. No shrugging or torso swing.

Target today: 4 sets × 10–15. Repeat 20 and try to turn the final two 10-rep sets into 11–12 clean reps.

Progress goal: reach 20 × 12–15 across all working sets before increasing load.

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Precor Rear Delt / Reverse Pec Fly — Shoulder Shelf ❌

How: chest supported, soft elbows, shoulders down, and pull out rather than shrugging back. Pause briefly at peak contraction.

Target today: 2–3 sets × 12–15 at a strict, moderate load. This is rear-delt work—not a trap-heavy PR attempt.

Progress goal: establish clean 12–15-rep sets before adding weight.

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Overhead Cable Triceps Extension — Long-Head Size

Visual: cached closest match — cable rope overhead triceps extension.

!320

Setup: cable low, face away from the stack, rope behind the head, elbows high-ish and mostly fixed. Extend overhead without arching your lower back.

Target today: 3 sets × 10–15. Start around 40 and beat 40 × 10 with clean reps. Switch to Rope Pushdowns if elbows or shoulders feel irritated.

Progress goal: build 40 toward 12–15 clean reps before increasing load.

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Rope Curl — Biceps/Brachialis

Visual: cached closest match — cable hammer curl with rope attachment.

!320

How: elbows quiet, no leaning back, squeeze at the top, and lower slowly to full extension.

Target today: 3 sets × 10–12. Use 50–60 only while strict; try to match 60 × 10 without torso swing.

Progress goal: build toward three strict sets of 12 before increasing load.

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Core Block — Do Not Skip

Bodyweight Decline Crunch

How: arms crossed over chest, chin relaxed, and curl the upper back toward the pelvis. Do not pull the neck or bounce.

Target today: 3 sets × 10–15 controlled reps. Add reps before increasing the decline angle.

Dead Bug

How: exhale as the opposite arm and leg extend while keeping the lower back gently connected to the floor.

Target today: 2 sets × 8–10 slow reps per side. Beat the previous 7/side with cleaner 8/side.

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Dumbbell Hammer Curl — Optional Arm-Width Finisher

Visual: cached closest match — hammer curl.

!320

Target today: 2 sets × 8–12 with 20. No torso swing; skip if time or elbows are limited.

If short on time

1. Dumbbell Shoulder Press — 4 sets 2. Lateral Cable Raise — 4 sets 3. Overhead Cable Triceps Extension — 3 sets 4. Rope Curl — 3 sets 5. Bodyweight Decline Crunch — 3 sets

Cut optional Hammer Curls first, then the third Rear-Delt set. Protect shoulder width work and core.

Source: July 25 - Shoulders + Arms · Core reference: July 27 - Legs + Core · Progress reference: July 2026 - Workout Stats