Biceps And Shoulders Workout for Mass

The Shoulders & Biceps Workout for mass consists of 4 sets of each bicep and shoulder exercise, including the warm up. Starting with a lighter weight to begin, warming up the bicep and shoulder joints and initiating blood flow to the muscle. This shoulder and biceps workout is extremely effective in helping you get bigger biceps. To completely fatigue the shoulder and biceps brachii muscle group, warm up sets are followed by 4 sets of 2 main exercises and 3 supersets with MAXED OUT weights!

Weight Selection

Choose a weight you can just barely reach 15 reps with. If you hit failure before 15, move down in weight by 5 lb increments. If you aren’t failing in 15, increase reps to 20 or weight. Just like every other weight training exercise, remember to place your feet shoulder width apart and make sure to start off any shoulder presses at shoulder height.

The Shoulder & Biceps Workout Warm Up Set

Before diving into heavy lifts, it's crucial to activate your biceps and shoulders with a proper warm-up. This not only boosts blood flow and improves range of motion but also helps prevent injuries and primes your muscles for optimal performance.

Exercise #1: Lateral Raises + Bicep Curls (Superset)

Sets: 1 (Warm-Up)
Reps: 15

Execution:

• Start with light dumbbells.
• Perform lateral raises with a slight bend in the elbows, lifting arms to shoulder height.
• Follow immediately with bicep curls, focusing on full range of motion and controlled tempo.

Muscles Targeted:

• Lateral deltoids, anterior deltoids, biceps brachii

Tips:

• Keep a soft bend in your elbows.
• Don’t swing the weights — use control.
• Focus on warming up the shoulder joint and increasing blood flow.

Primary Shoulder and Bicep Exercises

These foundational shoulder and bicep exercises are designed to build mass and strength by targeting major muscle groups with controlled, focused movements. Perform each set with proper form and intensity, resting for about 2 minutes between sets to allow partial recovery and maintain performance.

Exercise #2: Dumbbell Shoulder Press

Sets: 4
Reps: 15

Execution:

• Sit on a bench with back support.
• Hold dumbbells at shoulder height with palms facing forward.
• Press overhead until arms are almost locked out.
• Lower slowly to the starting position.

Muscles Targeted:

• Anterior delts, lateral delts, triceps

Tips:

• Avoid arching your lower back.
• Engage your core for balance and control.
• Don’t drop the weights too quickly on the descent.

Exercise #3: Reverse Incline Dumbbell Curls

Sets: 4
Reps: 15

Sets: 4
Reps: 15

Execution:

• Lie face down on an incline bench.
• Hold dumbbells with a neutral grip.
• Curl the weights up, keeping elbows still.
• Lower slowly for full range of motion.

Muscles Targeted:

• Biceps brachii (long head), brachialis, forearms

Tips:

• Focus on controlled movement — no swinging.
• Squeeze at the top and slow the eccentric phase.
• Keep your shoulders relaxed and avoid shrugging.

Superset Series: Push Past Limits

These supersets pair complementary movements to overload your muscles. Perform 1 round of each superset with minimal rest between exercises. Rest 2–3 minutes between supersets.

Superset 1: Upright Cable Row + Cable Bicep Curl

Sets: 1
Reps: 15 each

Execution:

• Pull the cable bar vertically toward your chin during upright rows.
• Immediately switch to standing cable curls with palms facing up.

Muscles Targeted:

• Traps, rear delts, biceps, brachialis

Tips:

• In upright rows, keep elbows above wrists.
• Focus on contraction in curls — don’t let momentum take over.
• Use a controlled tempo throughout.

Superset 2: Front Delt Raises + Hammer Curls

Sets: 1
Reps: 15 each

Execution:

• Perform front raises to shoulder level with dumbbells.
• Transition into hammer curls with a neutral grip.

Muscles Targeted:

• Front delts, biceps (brachialis), forearms

Tips:

• Avoid swinging in front raises — isolate the shoulders.
• In hammer curls, keep elbows tight to your sides.
• Don’t rush the reps — quality over speed.

Superset 3: Lateral Raises + Push-Ups

Sets: 1
Reps: 15 each

Execution:

• Perform lateral raises slowly and under control.
• Drop down immediately into push-ups, chest to floor.

Muscles Targeted:

• Lateral delts, triceps, chest, core

Tips:

• Use light weights for lateral raises — focus on burn, not load.
• In push-ups, keep your body in a straight line.
• Pause briefly at the bottom of each rep for added intensity.

Supplementation:

• Pre-Workout – 1 scoop IMPACT Pump (Drink before your workout)
• Intra-Workout – 1 scoop AMINOCORE (Drink during your workout)
• Post-Workout – 1 scoop CVOL  followed by 1 scoop Isoflex (Drink CVOL after your workout and then take Isoflex about 20 to 30 minutes after CVOL)
• Meal Replacement – 1 scoop Allmax Meal Prep

We need to focus on shoulder muscle, rear delt , deltoid muscles and rotator cuff. Other exercises that work: shoulder exercises , front raises, overhead press and arnold press. These routines help with upper arms, range of motion, posterior deltoid and upper body strength .

WARNING:

This workout is not for the faint of heart – be sure you are an intermediate to advanced weight trainer and have ample rest to recover from this extreme amount of training.