Biceps And Shoulders Workout for Mass

If you're looking to grow your arms and sculpt your upper body, this Ultimate Biceps & Shoulders Workout for Mass delivers serious gains. By combining compound lifts, isolation movements, and high-intensity supersets, this routine targets the biceps brachii, anterior and lateral deltoids, rear delts, and rotator cuff muscles for complete upper-body development.

This workout emphasizes mechanical tension, metabolic stress, and full muscle fiber recruitment—key drivers of hypertrophy and long-term strength gains.

The Shoulders & Biceps workout for mass consists of 4 sets per exercise, including warm-up sets. Each movement begins with lighter loads to warm the biceps and shoulder joints while initiating blood flow to the working muscles.

Warm-up sets are followed by:

• 4 heavy working sets of primary exercises
• 3 intense supersets performed with maxed-out yet controlled weights

This approach ensures total muscle fatigue while supporting joint health and injury prevention.

Weight Selection Guidelines

Select a weight that allows you to just reach 15 repetitions with proper form.

• Fail before 15 reps → reduce weight by 5 lb
• Exceed 15 reps easily → increase weight or push to 20 reps

Form reminders:

• Feet shoulder-width apart
• Core engaged during presses
• Shoulder presses begin at shoulder height
• Controlled lifting and lowering phases

Progressive overload remains an important principle for continued muscle adaptation.

These foundational exercises are commonly used to support strength and muscle development. Rest 2 minutes between sets to maintain output and form.

Exercise 2: Dumbbell Shoulder Press

Sets: 4

Reps: 15

Execution:

• Sit with back support
• Dumbbells start at shoulder height
• Press overhead until nearly locked out
• Lower slowly

Muscles Targeted: Anterior delts, lateral delts, triceps

Tips:

• Avoid excessive lower-back arch
• Brace the core

Exercise 3: Reverse Incline Dumbbell Curls

Sets: 4

Reps: 15

Execution:

• Lie face-down on an incline bench
• Curl dumbbells with elbows fixed
• Control the eccentric

Muscles Targeted: Biceps brachii (long head), brachialis, forearms

Tips:

• No momentum
• Squeeze at the top

Supersets increase metabolic stress and training density. Perform 1 round per superset with minimal rest.

Superset 1: Upright Cable Row + Cable Bicep Curl

Sets: 1

Reps: 15 each

Targets traps, rear delts, biceps, and brachialis. Keep elbows high during rows and maintain controlled curls.

Superset 2: Front Delt Raises + Hammer Curls

Sets: 1

Reps: 15 each

Builds front delts, upper arms, and forearms while improving shoulder stability.

Superset 3: Lateral Raises + Push-Ups

Sets: 1

Reps: 15 each

Finishes the shoulders with deep fatigue while engaging chest, triceps, and core.

This routine incorporates movements that engage the rear delts and rotator cuff, which are important for shoulder stability and long-term joint health. Exercises such as front raises, overhead presses, and Arnold presses enhance range of motion, upper-arm strength, and joint stability.

Supplementation may help support training performance and recovery when combined with proper nutrition.

Pre-Workout:

• 1 scoop IMPACT Pump Xtreme

Intra-Workout:

• 1 scoop AMINOCORE BCAA

Post-Workout:

• 1 scoop CVOL immediately post-training
• 1 scoop ISOFLEX Whey Protein Isolate 20–30 minutes later

Meal Replacement:

• 1 scoop Allmax MealPrep Lite

This workout is intended for intermediate to advanced lifters only. Ensure adequate recovery, nutrition, and correct technique before performing this high-volume routine.

1. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
2. Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training. Journal of Strength and Conditioning Research, 31(12), 3508–3523.
3. American College of Sports Medicine. (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687–708.
4. Boettcher, C. E., Ginn, K. A., & Cathers, I. (2009). Which exercises activate the shoulder muscles while minimizing rotator cuff stress? Journal of Shoulder and Elbow Surgery, 18(1), 107–115.
5. Ratamess, N. A. et al. (2009). American College of Sports Medicine position stand: Resistance training for muscular fitness. Medicine & Science in Sports & Exercise, 41(3), 687–708.