Can I have a full arm and shoulder workout please including brachialus and forearm?. Shoulders are looking ace but need the rest to create a full build. Need to start small and work up.

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Pre-Mission (Fuel): · 1 scoop Pre Workout “Smash It Up” 20 min pre; Swole Creatine — 5 g/day (any time). Hydrate + electrolytes. Supplement Support (optional): · Swole Creatine — 5 g/day for ATP output and faster recovery. · Freak of Nature (Natty) per label (AM/PM)… · Electrolytes and EAA's intra-workout… Everything else in the Black Ops Shoulder Giant-Set Gauntlet stays exactly the same—execute and enjoy the sleeve-splitting pumps. BLACK OPS SHOULDER GIANT-SET GAUNTLET 45–60 min • Sleeve-splitting volume • Zero fluff—just insane pumps and dense growth. Pre-Mission (7–10 min) - Band pull-aparts ×30 - Scap wall slides ×15 - Cable external rotations ×12/side - Light rope face pulls ×20 (2 sets) GIANT SET A — LATERAL DELT DOMINATION (3–4 rounds) No rest between exercises; 90 sec only after the full circuit. 1. Seated DB Lateral Raise — 15–20 reps @ 2-1-2 tempo (pause 1s at peak) 2. Lean-Away Cable Lateral — 12–15/side (constant tension, pinky slightly higher) 3. Machine/DB Partial Laterals (mid-range) — 20–25 reps (short, fast pulses) 4. Smith or DB Overhead Press — 8–10 reps @ 3-0-1 (controlled, elbows under wrists) 5. Rope Face Pull (high to eyes) — 15–20 reps (externally rotate hard) 6. Cue: Shoulders down & out, lead with elbows on laterals. Chase the burn but keep form surgical. GIANT SET B — REAR DELT & SCAP ARMOR (3 rounds) No rest between; 90–120 sec after the circuit. 1. Reverse Pec-Deck — 15–20 reps @ 2-1-2 2. Chest-Supported Rear-Delt DB Swings — 20 reps (light, top half) 3. High Cable Row to Face — 12–15 reps (elbows flared, squeeze 1s) 4. Arnold Press — 10–12 reps (arc smooth; don’t jam shoulders) 5. Prone “Y-Raise” on Incline — 12–15 reps (thumbs up, strict) Cue: Think “spread the floor with your shoulder blades.” Rear delts drive; traps assist, not lead. FINISHER — MECHANICAL DROP SEQUENCE (2 rounds) Minimal rest; empty the tank. 1. Seated DB Shoulder Press — 10–12 reps→ immediately into 2. Seated DB Lateral Raise — 12–15 reps→ immediately into 3. DB Partial Laterals — 20–25 reps→ finish with 4. Isometric Hold — 20–30 s at ~90° abduction

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THE WORKOUT 1) Cable Prime Pump (antagonist superset) A1. Rope Pushdown — 3×15–20 @ 2-1-2 tempoA2. EZ-Bar Cable Curl — 3×15–20 @ 2-1-2 tempoRest 30–45 s between moves; 60 s after each superset. Focus: drive pinkies out on pushdowns; supinate hard on curls. 2) Stretch + Squeeze (mechanical + metabolic) B1. Incline DB Curl (30° bench) — 4×10–12 @ 3-1-2B2. Overhead EZ Extension — 4×10–12 @ 3-1-2Last set = drop set (-25% load) to technical failure. 3) Heavy Anchor (strength bias, elbow-safe) C1. Close-Grip Bench Press — 4×6–8 @ RPE 8C2. Reverse-Grip EZ Curl — 4×8–10 @ 2-0-2Rest 90 s between supersets. Keep elbows tucked on CGBP; explode up, control down. 4) Peak-Contraction Finisher (constant tension) D1. Cable Overhead Rope Extension — 3×15–20D2. High-Cable Curl (pose curls) — 3×15–20No lockout; 30 s rest between moves. On last superset do 30-sec iso-hold at peak on each exercise. 5) Veins-Out Gauntlet (7-7-7 method) EZ-Bar (same bar, no rest): - 7 reps wide-grip curls → - 7 reps close-grip curls → - 7 reps reverse curlsImmediately: Bench bodyweight-assist dips to failure (or machine dips 20–30 reps).Run this circuit 2 rounds. - 6) Loaded Stretch (2 min total) - DB incline curl stretch: 30–45 s - Overhead triceps stretch (rope or DB): 30–45 s - Repeat once. Breathe, don’t bounce. - EXECUTION RULES - Mind–muscle: Squeeze hard for 1 sec at peak; own the negative. - Tempo discipline: When reps are high, the eccentric wins the pump. - Range: Keep shoulders pinned; elbows fixed to torch the target heads. - Total volume: 18–22 working sets (biceps + triceps combined). If pump fades or elbow says “no,” cut a set—not the quality. - FREQUENCY & PROGRESSION - Run this gauntlet 1×/week. Add a lighter 20-min arm pump session after back or chest day (2 supersets from sections 1 & 4). - Progression: Add 1–2 reps per set before nudging load. Keep form pristine. - Deload every 4th week: reduce volume by 30–40%. -