Arms & Shoulders
Machine Shoulders & Arms
7 exercises · 45 min · Beginner
by Strong & Steady @strongandsteadyShoulder press machine, cable laterals and rear delts, then a biceps-and-triceps superset on the machines.
4 × 10–12Machine Shoulder Press
Shoulders
4 × 12–15Seated Cable Lateral Raise
Shoulders
3 × 12–15Cable Rear Delt Fly
Shoulders
3 × 10–12Cable Upright Row
Traps
3 × 10–12Machine Preacher Curl
Biceps
3 × 10–12Dip Machine
Triceps
2 × 12–15Rope Overhead Triceps Extension
Triceps
Photo demos
for every move
Logs your sets
and last weights
Swap machines
when one's taken