Workouts for arms and shoulders.

Machines

Lateral Raise Overhead Press (Military Press) Pulldown Triceps Dip Arm Curl (Preacher Curl)

Free Weights

Dumbbells

Front raise with dumb bells Military press with dumb bells Rear deltoid fly with dumb bells

Current Month Workout

Arm Curl (Preacher Curls)

Seated Triceps Push Downs

Overhead Press (Military Press)