Shoulders and arms day should be the first routine you do after your rest days. Do the exercises in this order:

Cardio

5-10 minutes of cardio (running, cycling, rowing machine…)

Cardio is optional, I do it because I want to cut down my body fat and have better overall stamina. If you are skinny and want to build muscle above all you might be better off leaving cardio out.

Bench Shoulder press (dumbbells)

5 sets of 5 reps at 70-80% of your max strength – 15, 20, 25, 30 second intervals between sets.

Standing barbell shoulder press

5 sets of 5 reps at 60-80% of max strength – 20+ second interval between each set

Light weight lateral raises

4 sets of 10 reps at 30-50% of max strength – short intervals between each set because of the low weight.

Cable rear delt fly

4 sets off 15 reps at 20-40% max strength – lower the weight between each set if you want, the movement is what’s important rather than the intensity.

Skull-crushers (barbell or dumbbell) 

5 sets of 5 reps at 40-60% max strength

Rope triceps extension 

4 sets of 10 reps at 30-50% max strength – keep your upper-arms as still as you can whilst doing this exercise.

Barbell curl 

5 sets of 5 reps at 40-60% max strength

Dips 

5 sets of 5 – at some gyms there is special equipment to assist with dips and pullups exercises if you aren’t yet able to lift your own bodyweight.  If the exercise is too easy for you, put a weight between your legs or attach it to a training belt.

EZ Bar reverse curl 

5 sets of 5 at 30-50% max strength – like barbell curl, if there is no EZ bar available feel free to do this exercise with barbell instead, and take progressively longer breaks between each set (20,30,35,40 secs…)

Light kettle bell swings 

4 sets of 15 at 20-40% of max strength – lower weight than the video

Finishing up

After the end of each day’s different exercise routine, I do my full abs workout, and then stretch and/or swim.