September 18 - Shoulders + Arms

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

Main win: complete clean Dumbbell Shoulder Press and all four Lateral Cable Raise sets, then get quality biceps and triceps work without forcing load after the layoff.

Rules today

• Treat this as a return session, not a max-out.
• 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 first, then the third Rear-Delt set.

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. Match the previous clean work before attempting 40; do not force a PR after the layoff.

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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 if form is clean and work toward 11–12 reps. Reduce the load if you need momentum.

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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.

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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 lighter, then use 40 only while elbows and shoulders feel good. Switch to Rope Pushdowns if irritated.

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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 while strict and try to match the previous reps without torso swing.

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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.

Single Arm Cable Pulls for Triceps

15 x 10 20 x 10

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

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

Source: August 04 - Shoulders + Arms + Core · Progress reference: August 2026 - Workout Stats