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I call this arm day, but the exercise list makes it fairly obvious that it’s an upper-body session with some core work. This was my routine at the time, before the later changes in my newer workout post.
| Exercise | Reps or duration | Sets | Equipment |
|---|---|---|---|
| Warm-up | 5 minutes | 1 | Easy cardio |
| Incline chest press | 12 | 3 | Chest press machine |
| Shoulder press | 12 | 3 | Machine or dumbbells |
| Straight-arm pulldown | 12 | 3 | Cable machine |
| Chest fly | 12 | 3 | Chest fly machine |
| Seated row | 12 | 3 | Row machine |
| Lateral shoulder raise | 12 | 3 | Dumbbells or machine |
| Biceps curl | 12 | 3 | Dumbbells |
| Hanging leg raise | 12 | 3 | Pull-up bar |
| Dips | 12 | 3 | Parallel bars or dip machine |
| Cool-down and stretching | 5 minutes | 1 | Easy cardio / mat |
Warm-up
I start with about five minutes of easy movement. My notes say around 100 bpm, but that’s a personal observation, not a heart-rate target for everyone. A few lighter practice sets are useful before the working weight, especially for the first pressing exercise.
Incline chest press
I use the machine for three sets of 12. Adjust the seat so the handles line up comfortably, keep the back supported, and press without bouncing or forcing the shoulders into an uncomfortable position. The return deserves as much control as the push.
Shoulder press
Again, three sets of 12. With dumbbells or a machine, choose a load that doesn’t require a huge lower-back arch. Use a comfortable range and lower the weight under control instead of turning every rep into a struggle to get it overhead.
Straight-arm pulldown
This is more back than arms. Keep a small, fairly fixed bend in the elbows and move through the shoulders, bringing the handle towards the hips. If I have to rock my whole body to move the stack, the weight is doing the programming for me.
Chest fly machine
Set the machine so the starting position feels comfortable rather than forcing a deep shoulder stretch. Bring the arms together with control, then return slowly. I’d rather shorten the range a little than chase a dramatic stretch at the expense of comfort.
Seated row
Keep the torso reasonably steady and avoid yanking the weight backwards. Let the shoulder blades move naturally as the arms reach and pull. Three controlled sets of 12 make more sense to me than a heavier set made mostly of momentum.
Lateral shoulder raises
I use dumbbells or the machine, depending on what’s available. Raise through a comfortable range, roughly towards shoulder height, and lower slowly. Light enough to avoid swinging is a useful starting point.
Biceps curls
Keep the upper arms reasonably still and let the elbow do the movement. There’s no need to lean back to finish a rep. If the last few reps become a different exercise, reduce the load or end the set.
Hanging leg raises
These add core and hip-flexor work. Avoid building a swing, and use bent-knee raises if straight legs are too demanding. Grip strength and shoulder comfort matter too; the rep count isn’t worth hanging on through pain.
Dips
I finish the strength work with dips or the dip machine. Assistance is useful if bodyweight reps aren’t controlled. Use a comfortable depth rather than dropping as low as possible, particularly if the shoulders don’t like it.
Cool-down
About five minutes of easier movement and some comfortable stretching closes the session. The aim is a gradual finish, not a promise that stretching will prevent all soreness.
This is a lot of sets. Scale it to your experience, recover between sessions, and ask a qualified trainer if you need help with setup or technique.
Archive note: restored from my 2023 notes. The publication date is approximate, and products and routines reflect that period.