User Review
( votes)There are some workouts where the goal is simply to move as much weight as possible. Then there are workouts where you want to leave the gym with a ridiculous pump while still making progress. This shoulders and arms session does both.
I’ve been running some variation of this workout for years because it hits every major muscle in the shoulders and arms without wasting time. Every exercise has a purpose, and when you stay consistent with progressive overload, the results speak for themselves.
For this workout, I perform 4 sets of 10 reps on every exercise. It keeps the volume high, lets me focus on quality contractions, and makes it easy to track progress from week to week.
As for supplements, I keep things simple. If there’s one supplement I’d recommend alongside this workout, it’s creatine monohydrate. It’s one of the most well-researched supplements available and can help improve strength, power output, and training performance over time. Beyond that, consistent training, good nutrition, and adequate sleep will have a much bigger impact on your results than a cupboard full of supplements.
Optimum Nutrition Creatine, Micronized Creatine Monohydrate Capsules, Supports Strength & Recovery, Banned Substance Tested, 2.5g per Serving, 150 Servings, 300 Count
How I Run This Workout
A few simple rules make this workout effective. Rest 60 to 90 seconds between sets. Pick a weight that challenges you while keeping your form solid. Aim to finish each set with one or two reps left in the tank. When you can complete every set comfortably, increase the weight next session.
I’ve found that you don’t need a dozen different shoulder and arm exercises to make progress. A handful of proven movements, performed consistently with good technique and enough intensity, will take you much further than constantly changing your routine. This workout has been one of my favorites because it’s straightforward, efficient, and always delivers a great pump while helping me get stronger over time.
1. Smith Machine Shoulder Press
4 sets x 10 reps
I always start with my compound movement while my shoulders are fresh. The Smith machine allows me to focus completely on pressing without worrying about balancing the weight. I lower the bar under control, press through the middle of my foot, and avoid bouncing out of the bottom. The goal is to keep constant tension on the delts from the first rep to the last.
2. Dumbbell Shrugs
4 sets x 10 reps
Strong traps help complete your upper body, but I see too many people turning shrugs into a rolling shoulder exercise. Keep it simple. Lift straight up, squeeze hard at the top for a second, then lower the weight under control. Heavy weight is great, but only if your form stays clean.
3. EZ Bar Curls
4 sets x 10 reps
This is one of my favorite exercises for building overall biceps size. I keep my elbows tucked close to my body and avoid using momentum. If you’re swinging your torso, the weight is too heavy. Focus on squeezing the biceps instead of just getting the bar to the top.
4. Front Raises
4 sets x 10 reps
Front raises are all about control. I use lighter dumbbells than most people expect because I want the front delts doing all the work. Raising the weight slowly and lowering it even slower creates far more tension than throwing heavy dumbbells around.
5. Overhead Triceps Extensions
4 sets x 10 reps
If you want bigger arms, don’t neglect the long head of the triceps. This movement gives you a great stretch at the bottom, which is one of the reasons I keep it in my routine. Lower the weight slowly, keep your elbows steady, and fully extend at the top without locking out aggressively.
6. Dumbbell Lateral Raises
4 sets x 10 reps
Lateral raises are one of the best exercises for building wider shoulders. I keep a slight bend in my elbows and stop when my hands reach shoulder height. The weight is never the priority here. Good form will always beat heavier dumbbells with sloppy reps.
7. Hammer Curls
4 sets x 10 reps
I finish with hammer curls because they help build thicker-looking arms by targeting the brachialis and forearms. A neutral grip, controlled reps, and a strong squeeze at the top are all you need. There’s no reason to rush through the final exercise.
