Readiness Menu — Arms & Delts
The optional fifth menu item. Laterals, rear-delt flyes, incline curls and an overhead triceps extension at 12-20 reps. Twenty-five minutes of low-fatigue work with a stated removal condition.
Estimated session
- Movements 4
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Side Lateral Raise Lead with the elbows, stop at shoulder height, control the lowering. Torso stays still between reps. 4 × 15–12 · rest 1 min | 4 | 15–12 | 1 min |
| 02 | Cable Rear Delt Fly Pulleys above head height, arms crossed at the start, sweep out and back with the elbows nearly straight. 3 × 20–15 · rest 1 min | 3 | 20–15 | 1 min |
| 03 | Incline Dumbbell Curl Bench at 45-60 degrees, upper arms hanging behind the torso for the stretched position. Do not swing out of the bottom. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 04 | Seated Bent-Over Two-Arm Dumbbell Triceps Extension Seated and hinged forward, upper arms locked against the ribs. Full lockout, slow return. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Optional session — it never displaces a core session. Removal condition: two consecutive weeks with any core session incomplete and this comes off the menu permanently. Straight sets in written order, 45-60 seconds rest. The lateral raise runs 4 sets here on top of the 3 on Volume Upper; that overlap is intentional. Stop each set one rep short of failure. Equipment swaps. No cable station for the rear-delt flye: seated bent-over dumbbell rear-delt raises at the same rep target.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
03What makes the Arms & Delts version different?
Readiness Menu — Arms & Delts is the arms & delts cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight