Shoulders and Arms Workout
A shoulders and arms session that builds all three delt heads alongside the biceps and triceps, the combination that makes your upper body look complete.
Program Overview
Shoulders and arms is a smart pairing because both are relatively small muscle groups that recover quickly, so training them in one focused session gives each plenty of attention without an exhausting workout. This session starts with heavy overhead pressing, moves through raises to hit the side and rear delts that most people neglect, then finishes with direct biceps and triceps work. Broad shoulders and developed arms are what make an upper body look complete, and this session builds both. Every exercise includes a form video.
Intermediate lifters who want broader shoulders and bigger arms in one focused session.
Who Is This For?
This workout suits you if:
- You want rounder shoulders and bigger arms
- You have access to a full gym
- You have a few months of training experience
- You want to train shoulders and arms together
This works best inside a complete plan. Browse our muscle building programs to build it into your week.
Weekly Schedule
Phase 1: Build the Base (Weeks 1-4)
Run the session twice a week with at least two days between. Start with the overhead press while you are fresh, then move to raises and arm work. Raises need very little weight, so keep them strict.
Use weights you control for all reps with one or two in reserve. Add load whenever a movement feels comfortable across all sets.
Stand with feet shoulder-width apart, holding the barbell at shoulder height with an overhand grip slightly wider than shoulder width.
Stand with dumbbells at your sides.
Hinge at the hips with a flat back, holding dumbbells hanging below your chest.
Stand with a dumbbell in each hand, arms hanging at your sides with palms forward.
Lie on a flat bench holding an EZ bar with arms extended.
Stand holding a dumbbell in each hand at your sides with palms facing your body.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Phase 2: Add Intensity (Weeks 5-8)
Same session, now pushing your presses closer to failure and adding weight or reps where you can, while keeping your raises and curls strict and controlled.
Beat your last week on at least one set of each exercise, whether that is more weight, an extra rep, or a cleaner tempo.
Stand with feet shoulder-width apart, holding the barbell at shoulder height with an overhand grip slightly wider than shoulder width.
Stand with dumbbells at your sides.
Hinge at the hips with a flat back, holding dumbbells hanging below your chest.
Stand with a dumbbell in each hand, arms hanging at your sides with palms forward.
Lie on a flat bench holding an EZ bar with arms extended.
Stand holding a dumbbell in each hand at your sides with palms facing your body.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Nutrition Guidance
Building muscle needs enough fuel and protein behind your training. Our macro calculator sets your calories and protein targets, and our recipes make hitting them easier. If you are choosing between programs, our guide on choosing the right plan for your goals is worth a read.
The Basics
- Calories: Eat in a slight surplus of 250 to 500 calories per day to build muscle while minimizing fat gain. Our macro calculator sets your starting point.
- Protein: 1.6 to 2.2g per kg of bodyweight daily to drive recovery and muscle growth. Browse our recipes for ideas.
- Hydration: Drink water consistently, especially on training days.
- Sleep: Seven to nine hours per night. Muscle is built during recovery, not during the session.
Use the macro calculator to set your calories and protein for your goal, then track your bodyweight as a weekly average and adjust in small increments based on the trend.
