Want the perfect workout program?
Take QuizFact checked by Kirsten Yovino, CPT Brookbush Institute
August 16, 2022
Have you been working through the same upper-lower split for some time now and are ready to switch things up? Look no further! We have the perfect split for you.
Shoulders and arms are complementary muscle groups and when you pair them together, you’ll leave your session feeling fatigued but ready for more. With this routine, you’ll hit a variety of exercises using volume, frequency, and intensity to optimize your upper body gains.
In this article, we’ll discuss:
The benefit of working shoulders and arms in one session is that many upper body compound exercises target both muscle groups. This is one way to build an efficient routine to include in your workout split.
You can allow yourself to really fatigue these two muscle groups, yet still feel ready to jump into a leg workout the next day. Pairing these muscle groups in one session will allow you to complete two workouts dedicated to the upper body per week, meaning it's also an efficient way to train.
This increases the volume of work demanded on your upper body and can lead to faster progress compared to just working on the upper body once per week.
Responsible for giving you rounded shoulders, bulging bis, and horseshoe-shaped tris, here are the muscles you’ll be activating in a shoulders and arms workout routine.
The shoulder has eight muscles that attach to the clavicle, humerus, and scapula. These muscles shape the outside of the shoulder and underarm and are in charge of a wide variety of movements.
Recognized by its triangular shape, the deltoid muscles consists of three sets of fibers or “heads”: anterior (front), posterior (back), and lateral (side). The three heads work together and assist shoulder ranges of motion including pushing, pulling, rotation, and stability during lifting.
Four muscles make up the rotator cuff: supraspinatus, infraspinatus, teres minor, and subscapularis. This muscle group stabilizes the shoulder joint. Its name suggests the primary function of the rotator cuff is rotation when in fact each muscle has a distinct function.
As a unit, the main function is to stabilize and center the humeral head in the glenoid cavity (shoulder joint socket), and many rotator cuff exercises emphasize stabilization. These muscles contract and tighten the joint capsule preventing pinches during shoulder movements.
Nothing beats activating these two crucial arm muscles, which are located on opposite sides of the upper arm.
This muscle rests on top of the humerus bone and is divided into two heads: the long head and short head. The biceps acts both on movements originating from the shoulder and elbow. The biceps brachii moves the shoulder in abduction, adduction, inward rotation, and flexion. It moves the elbow in flexion and outward rotation (supination). An example of a biceps exercise is the spider curl.
Antagonist of the biceps, this three-headed muscle runs along the entire backside of the humerus. The three heads consist of long, medial, and lateral heads. Its main function is the extension of the forearm at the elbow joint, like in these dumbbell tricep exercises.
The best exercises for the upper body include both compound and isolation exercises. Compound movements like push-ups and chin-ups are a great way to incorporate several muscle groups within the upper body, challenging it as a system.
On the other hand, isolation movements, like biceps curls, skull crushers, and lateral cable raises, target one muscle group at a time, specifically for muscle hypertrophy goals.
The exercises below are a mix of both compound and isolation exercises. Completing a variety of the two in each session is a great way to complete a well-rounded workout routine, hitting all muscle groups: deltoids, biceps, and triceps.
Let’s take a look at the best moves for achieving wide boulder shoulders. Just remember, good exercise selection is only half the battle.
To build muscle, make sure you’re using progressive overload in your shoulder exercise and shoulder workout. You should strive for an extra set or rep, or more weights, in every workout.
The military press, also known as the overhead press, is a great strengthening exercise for the entire shoulder complex and upper body. In fact, it's an essential move in our shoulder workout routine.
Using a barbell for military presses can encourage you to push heavier weights during the shoulder press.
How to do the Military Press:
No matter where you’re at in your push-up journey, incorporating this compound movement will help build functional strength.
For your tricep push up, also known as the close grip push up, choose whether to stay on the ground or elevate your body on a bench to complete full range of motion push-ups (chest to ground/bench). Keep your palms narrower than shoulder width, so they're almost touching, for this bodyweight triceps exercise.
How to do the Tricep Push Up:
A homage to Arnold’s killer physique and training style for shoulders, the Arnold Press stands out due to its rotation: palms start facing your shoulders and finish by facing away.
How to do the Arnold Press:
You'll emphasize and target the lateral deltoid in this lateral raise variation, which will give your shoulders a defined and round look. Start with a lighter weight and work your way up.
How to do the Lateral Raise:
Isolate the front side of your shoulders by repping out forward raises. This movement is challenging to start and may require lighter weights. Make sure to stabilize your body and avoid swinging the weights up into position.
How to do the Forward Raise:
Strengthen your shoulders, arms, and a touch of the upper back with upright rows. The hand position for upright rows is unique and can feel different for everyone. A wider grip limits the amount of internal rotation of the shoulders. Try a close and wide grip and choose what feels best for you.
Looking to switch up this exercise? Check out upright row alternatives to see which suits your routine best.
How to do the Upright Row:
Build a stronger overhead position with overhead carries. The kettlebell provides a stability challenge for the shoulder and reinforces joint integrity.
How to Overhead Carry:
We’re utilizing everything from body weight to machines to dumbbells with these arm exercises. Use these moves, and massive arms will be yours!
This is a fundamental upper body strength exercise that can dramatically impact your performance in the gym. As far as comparing chin ups vs. pull ups, you can execute consistent progressions with both, and watch your grip strength, upper body strength, core strength, and posture improve over time.
The chin up will work your arms more, while the pull up will work your shoulders more.
How to Chin Up:
This movement directly targets the triceps and the rest of your upper body. It takes practice and good technique to properly execute bodyweight dips. If a triceps dips bar is not available, utilize a bench or chair instead.
How to do Triceps Dip:
Challenge your biceps and work through the entire range of motion with an EZ bar biceps curl. If an EZ bar is unavailable, utilize a barbell instead. You can also swap this move for dumbbell bicep curls. Concentrate on your mind muscle connection during this exercise.
How to Bar Curl:
With the curl to overhead press, you can gain benefits from two movements in one compound lift. Target the biceps and shoulder complex in one go.
How to Curl and Press:
With the dumbbell triceps extensions, you can stay efficient and target all three heads of the triceps with one move. Positionally, this exercise challenges your shoulder and upper back mobility while targeting the strength of your triceps.
How to do the Overhead Extension:
Isolate one arm at a time with this challenging triceps exercise. You can execute this movement standing upright or using a bench and positioning yourself parallel to the ground in a tricep kickback position. Cable arm exercises are super effective and great to include in your routine.
How to do Triceps Pulldowns:
Skull crushers are a killer exercise for not only targeting the triceps but also fixating on core engagement during this challenging range of motion. If you use dumbbells, you can use one in each hand, or use one, gripping it with both hands.
How to do Skull Crushers:
Depending on your overall goal and fitness level, training variables such as exercises, sets, and reps are crucial to pay attention to when looking at the big picture of your program.
As far as how long your workout should be to build muscle, we say worry less about time and more about getting all of your exercises done.
This is the total work that you do or the total sets and repetitions. Within volume falls rep ranges. Start with a lower rep range for compound movements and moderate rep ranges for isolated movements.
How many workouts do you do per week and how often do you train the same muscle groups per week? We suggest hitting each muscle group twice per week, meaning you'll want to include two shoulders and arms workouts in your weekly split.
Intensity tracks how heavy you’re lifting and how hard you’re working. This can be tracked with percentages relative to your estimated one repetition max and/or RPE scale of exertion.
A great way to measure progressive overload is setting percentages of load for each week of your program relative to your one repetition of maximum effort. One rep max efforts are the most applicable with compound movements but are just as useful with isolation exercises (can use 5 rep max instead).
With each week of programming, increasing the workload percentages can ensure steady progress throughout the prescribed program length.
Determining whether your programming is “doing the job” solely on the soreness factor can leave you feeling like you need to push harder and harder every session. A good determinant of progress in programming is improvement in movement quality, mobility, and strength gains.
Moving through a sustainable program means you’ll be able to execute the given amount of workouts per week without feeling like you’re completely drained of energy or too sore for the next day’s workout. Slight soreness is normal, especially if you’re new to exercise or are switching over to a new routine.
The workouts below (Workouts A and B) are meant to be completed within one week.
Make sure you spread out the two workouts (have at least 2 days in between) and adjust your weights relative to your fitness experience and current goals. If you've been training for awhile, you'll want to focus on heavy weights while staying within the suggested set and rep ranges to continue progressing.
Exercise |
Sets |
Reps |
Rest |
Military Press |
4-5 |
5-8 |
3 mins |
Dips |
3-4 |
5-8 |
3 mins |
Upright Row |
3-4 |
8-12 |
2 mins |
Arnold Press |
3-4 |
8-12 |
2 mins |
Triceps OH Extension |
3 |
10-12 |
2 mins |
Lateral Cable Raises |
3 |
10-12 |
2 mins |
KB Overhead Carry |
3 |
20 feet |
2 mins |
Exercise |
Sets |
Reps |
Rest |
Chin Up |
4-5 |
5-8 |
3 mins |
Triceps Push Up |
3-4 |
5-8 |
3 mins |
Skull Crusher |
3-4 |
8-12 |
2 mins |
EZ Bar Curl |
3-4 |
8-12 |
2 mins |
SA Cable Triceps Pulldown |
3 |
10-12 |
2 mins |
DB Forward Raises |
3 |
10-12 |
2 mins |
DB Hammer Curl to Overhead Press |
3 |
10-12 |
2 mins |
We’ve provided you with a solid foundation for a killer upper body workout. Now it’s up to you to continue challenging your split routine using training variables like volume, frequency, and intensity.
It's also important to focus on your mind muscle connection as you work through these isolation exercises.
Remember, achieving real fitness takes a substantial amount of time to achieve. Be patient and work hard (yet smart) toward your goals.
Related:
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
Comments will be approved before showing up.
At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. As our motto goes - "You don't have to get ready if you stay #alwaysready!"
Sign up to get the latest on sales, new releases and more…
© 2023 SET FOR SET.
Powered by Shopify
Paulina Kairys
Author