My 3-Day Powerlift Program: Shoulders & Arms

Push Presses 4-6 sets x 5 reps
Dumbbell Presses 4-6 sets x 5 reps
One-arm Db High Pulls 4-6 sets x 5 reps
Barbell Curls 4-6 sets x 5 reps
Hammer Cleans 4-6 sets x 5 reps
Lying Triceps Extensions 4-6 sets x 5 reps
One-arm Triceps Rope Pull 4-6 sets x 5 reps
One-arm Db Wrist Curls 4-6 sets x 5 reps
One-arm Db Wrist Extensions 4-6 sets x 5 reps

Perform 3 warm-ups, and do 1-3 heavy-sets. Rest 2-3 min between heavy-sets. I train each muscle once a week.