Arms & Back is a standing and floor-based upper-body session that splits its work between the anterior chain and the posterior chain, covering both through six exercises across 3, 4, or 5 sets with up to 2 minutes of rest. Side bicep extensions, arm circles, bicep extensions, shoulder taps, plank rotations, superman stretches, reverse angels, prone reverse flys, and W-extensions take the shoulder joint through its full available range and load the upper back muscles that most training programs address only incidentally.

The standing first half covers the arms and the anterior shoulder through three exercises at 20 reps each - a substantial volume that builds muscular endurance through the elbow flexors and the deltoids before the floor work begins. Side bicep extensions work the biceps with the arms extending laterally rather than forward, which shifts the shoulder position and changes the recruitment pattern. Arm circles warm the rotator cuff through continuous circular motion. Bicep extensions drive the arms through a full overhead reach. The floor-based second half then targets the posterior chain systematically: shoulder taps demand anterior chain stability, plank rotations load the obliques and shoulder girdle through rotation, and the prone exercises - superman stretches, reverse angels, prone reverse flys, and W-extensions - work the spinal erectors, lower trapezius, posterior deltoid, and rhomboids in succession. Taken together, the two halves create a complete shoulder session that addresses the muscles that hold the joint together as carefully as those that move it.

To make it easier: Reduce standing exercises to 10 reps per block and perform prone exercises with a reduced lift height. Focus on feeling the target muscles rather than achieving maximum range.

To make it harder: Add a 2-count hold at the peak of every prone exercise - superman, reverse angel, reverse fly, and W-extension. Slow arm circles to a deliberate controlled pace and increase their diameter across the 20 reps.