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3-day muscle building workout plan Arms & Shoulders Focus

Three specialization days for arms and delts, while two heavy compounds keep the rest of you honest. Chase reps before load on the isolation work.

Level
Intermediate
Days a week
3
Per session
34–44 min
Goal
Muscle building
Equipment
Dumbbell, Cable Machine, Barbell
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Workout schedule

3 days a week · 14 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~36 min Biceps & Back

5 exercises · 15 sets · ~36 min

  1. Wide-Grip Lat Pulldown Lats · Cable Machine 3 sets of 10 reps · 1:30 rest 1:30 rest
  2. Barbell Curl Biceps · Barbell 4 sets of 10 reps · 1:15 rest 1:15 rest

  3. Superset A · 3 rounds · back to back

    1. Dumbbell Incline Curl Biceps · Dumbbell 3 sets of 12 reps · 1:00 rest 1:00 rest
    2. Dumbbell Hammer Curl Biceps · Dumbbell 3 sets of 12 reps · 1:00 rest 1:00 rest
  4. Wrist Roller Forearms · Barbell 2 sets of 3 reps · 1:00 rest 1:00 rest

Day 2 · ~34 min Triceps & Chest

4 exercises · 13 sets · ~34 min

  1. Barbell Close Grip Bench Press Triceps · Barbell 4 sets of 8 reps · 2:00 rest 2:00 rest
  2. Bench Dips Triceps · Bodyweight 3 sets of 12 reps · 1:15 rest 1:15 rest

  3. Superset A · 3 rounds · back to back

    1. Dumbbell Skullcrusher Triceps · Dumbbell 3 sets of 10 reps · 1:00 rest 1:00 rest
    2. Cable Rope Pushdown Triceps · Cable Machine 3 sets of 12 reps · 1:00 rest 1:00 rest

Day 3 · ~44 min Delts

5 exercises · 17 sets · ~44 min

  1. Dumbbell Seated Overhead Press Front Delts · Dumbbell 4 sets of 10 reps · 2:00 rest 2:00 rest

  2. Superset A · back to back

    1. Dumbbell Lateral Raise Side Delts · Dumbbell 4 sets of 12 reps · 1:00 rest 1:00 rest
    2. Dumbbell Rear Delt Fly Rear Delts · Dumbbell 3 sets of 15 reps · 1:00 rest 1:00 rest
  3. Cable Bar Face Pull Rear Delts · Cable Machine 3 sets of 15 reps · 0:45 rest 0:45 rest
  4. Zottman Curl Biceps · Dumbbell 3 sets of 12 reps · 0:45 rest 0:45 rest

About this plan

Who it's for

For people who have trained regularly for a while. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 45 working sets across 14 exercises, about 1 h 55 min in total.

Sets run from 3 to 15 reps, with 0:45 to 2:00 of rest between them.

Main muscles: Lats, Biceps, Forearms, Triceps, Front Delts, Side Delts, Rear Delts.

How to progress

Muscle grows when the work keeps getting a little harder, so the plan only does its job if the numbers move.

  1. Hit the target. Finish every rep of every set at the listed target, with good form. On the Wide-Grip Lat Pulldown that means all 3 sets of 10.
  2. Add weight, or a rep. Next session, add the smallest weight step you can and work back up to the target. If the weight can't go up yet, add a rep instead. On bodyweight moves like the Bench Dips, lower more slowly or move to a harder variation.
  3. Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.

If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.

When it gets easy: Power Pump Upper / Lower, the same goal at advanced level, 4 days a week.

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