Shoulder and Arm Workout


I hadn’t gone to an indoor gym to do my own workout in awhile and my strongest and weakest muscle groups are my shoulders and arms, respectively. So I decided to hit them out in the gym and it felt pretty good.

In this workout, I went heavy because I feel like I’m still in hypertrophy season, so heavy weights with reps of 6-12, I like pushing until failure or going passed that pain/weakness barrier and pushing that extra rep to finish the set. It is really what makes the session feel a lot more worth it, pushing those limits. Anyway, here is the workout:


DURATION: 70 Minutes

REST TIME: 1 Minute per set

DB Shoulder Press – 10/8/8/6/6

DB Seated Lateral Raises – 4 x 8

DB Rear Deltoid Raises – 4 x 8

Upright Rows – 3 x 10

EZ Bar Curls – 4 x 10

EZ Bar Skullcrushers – 4 x 10

DB Hammer Curls – 3 x 12

DB Tricep Kickbacks – 3 x 12


The pump is really evident at the end of the workout and all parts of the shoulders and arms are activated during the workout, so it is really fulfilling once your done with it. I am one who waits for the right moment sometimes to do something and I feel that is dangerous when working out because I sometimes find myself missing a day of working out or being productive due to contemplating if it is the “right time” to do it.

It was supposed to be rest day the day I did this workout but I realised that I had missed a day of training and so I had to get it in somehow. I encourage you that is reading this to not wait for the right time or moment to do something, if you have the opportunity to do it now, just do it, put in that work. Try this workout whenever you have time to do it and let us know how it goes!

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