StrengthArms & Shoulders Sculpt
A 35-minute upper-body sculpt for women covering shoulders, biceps and triceps in four moves. The barbell Z press builds overhead strength from a seated position with no leg drive to hide behind, then iso-lateral curls, band pressdowns and a machine shoulder press even out both sides and finish the delts.
Arms & Shoulders Sculpt at a glance
- Level
- Intermediate
- Duration
- 35 minutes
- Exercises
- 4
- Estimated burn
- ~260 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Shoulders, Biceps, Triceps
- Category
- Strength
- Made for
- Women
- Price
- Free
4 exercises in Arms & Shoulders Sculpt
- 1Barbell Z Press3 × 12
- 2Hammer Strength MTS Iso-Lateral Biceps Curl Both Arm3 × 12
- 3Band Lying Reverse Grip Pressdown3 × 12
- 4Iso Lateral Shoulder Press Both Arm3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Arms & Shoulders Sculpt
Three sets of 12 to 15 throughout, 60 seconds of rest. In the Z press, sit tall with legs straight and stop the moment your low back rounds — that point is your true range. Train each arm independently on the iso-lateral work so the stronger side cannot carry the set.
Arms & Shoulders Sculpt — questions
How long does Arms & Shoulders Sculpt take?
About 35 minutes from the first set to the last. The session contains 4 exercises and burns roughly 260 kcal for an average trainee.
What equipment do you need for Arms & Shoulders Sculpt?
Gym machines and cables. The session is built around Barbell Z Press, Hammer Strength MTS Iso-Lateral Biceps Curl Both Arm, Band Lying Reverse Grip Pressdown and more, and every exercise comes with a demo video in the GymiaFit app.
Is Arms & Shoulders Sculpt suitable for beginners?
Arms & Shoulders Sculpt is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Arms & Shoulders Sculpt work?
Shoulders, Biceps, Triceps. 4 exercises, starting with Barbell Z Press, Hammer Strength MTS Iso-Lateral Biceps Curl Both Arm, Band Lying Reverse Grip Pressdown.
Is Arms & Shoulders Sculpt free?
Yes. Arms & Shoulders Sculpt is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Arms & Shoulders Sculpt into the GymiaFit app — free, no account tricks, no paywall.
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