JOIN ME DURING A 12 WEEK BULK PHASE AND SEE WHAT IT'S REALLY LIKE TO BUILD MUSCLE

EP.8 - Triple Berry Pancakes, Strength Gains as Motivation, Full Shoulder and Arm Workout Walkthrough

SHOULDERS AND ARMS - FULL WORKOUT IN VIDEO

This workout focuses on hypertrophy through several super sets and then finishes with a giant set. The workout cycles between shoulders, triceps, and biceps for a full pump in the arms. During this bulk, I have been upping the intensity of my workouts through super sets. By doing so, I am able to pack in more volume in a given amount of training time. If you are looking for a good overall arm workout that also hits the shoulders, try this one out!

EXERCISE 1
REAR DELT MACHINE
Warm Up, 15-20 reps, 4 sets

EXERCISE 2
SEATED DUMBBELL SHOULDER PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Heavy, 6-8 reps, 2 sets
Working, 8-10 reps, 2 sets

EXERCISE 3
CLOSE GRIP BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Heavy, 6-8 reps, 2 sets
Working, 8-10 reps, 2 sets

SUPER SET 1 - EXERCISE 4
DUMBBELL LATERAL RAISE
Working, 12-15 reps, 3 sets

SUPER SET 1 - EXERCISE 5
HAMMER CURLS
Working, 10-12 reps, 3 sets

SUPER SET 2 - EXERCISE 6
SINGLE ARM DUMBBELL
OVERHEAD TRICEP EXTENSION
Working, 12-15 reps, 3 sets

SUPER SET 2 - EXERCISE 7
ALTERNATING DUMBBELL
CONCENTRATION CURL
Working, 12-15 reps, 3 sets

GIANT SET - EXERCISE 8
ALTERNATING CABLE LAT SIDE RAISE
Working, 12-15 reps, 2 sets

GIANT SET - EXERCISE 9
TRICEP CABLE ROPE PUSHDOWN
Working, 12-15 reps, 2 sets

GIANT SET - EXERCISE 10
EZ BAR BICEP CURL
Working, 12-15 reps, 2 sets

I have been training for 3 years and bulking for 2 years. On my way to the goal of 225 lbs at 5 years, I'm sharing my experience with bodybuilding. This journey has changed my life in so many positive ways and I hope to inspire others to put their goals into action.

My bulking progress:
2017 Start - 134 lbs
End of 2017 - 156 lbs
End of 2018 - 182 lbs
End of 2020 Goal - 225 lbs

JOIN ME - START A BULK!

I am not a certified personal trainer, but do seek to motivate and inspire others on their fitness journey. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime. If you are looking for a training program, click here.

Please feel free to share this post! For more updates, please follow me on YouTube, Facebook and Instagram. Best of luck and props to anyone who strives to improve themselves in and out of the gym.

TTYL