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Ready to put together an arms-and-shoulders workout? I’ve already given you the lowdown on the best bicep exercises, the best tricep exercises, and best shoulder exercises. Today I’ll give you a formula to combine them, and it’s customizable so you can swap in your favorites if you don’t love mine.
The structure
We’re going to start with a heavy(ish) compound exercise that works your arms and shoulders together. Then we’ll move on to moderately heavy exercises, starting with the ones that didn’t get hit very hard on the compound. We’ll superset exercises where we can, to save time. It will look something like this:
- Shoulder press of your choice – 5 sets, heavy, anywhere between 3-8 reps, with 2 minutes of rest between sets.
- (optional) Rear delt work – 3 sets of 8-12 reps
- Bicep/tricep superset – 3 sets of 8-12 reps each
- Shoulder superset – 3 sets of 10+ reps each
- (optional) Light bicep/tricep superset – 3 sets of 12-15 reps each
For a 30 minute workout, skip the optional sections and just do a shoulder press, bicep/tricep superset, and a shoulder superset. The first 15 minutes will be spent on the shoulder press and the rests between sets; the other components you can speed through with basically no rest.
To get more work in, take some extra time and do the optional sections. If you try that and find you’re recovering well, it’s fine to add more bi/tri supersets or double up on any of the components of the workout that you’d like to spend more time on.
How this fits into your week: Once a week is okay, but this workout should ideally be done twice per week. It’s also fine to do this workout once, and a different upper-body workout another time.
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Credit: Khakimullin Aleksandr/Shutterstock
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