Need a solid arms and shoulders workout plan

[E-Thug]

I'm in dire need of a solid plan to build muscle for the arms and shoulders. I've been on websites such as Bodybuilding.com and the like to get an idea of exercises but I can't seem to fit them all into a regimented plan e.g. no idea how many sets, reps, level of weight required etc. Can anyone formulate a plan for me or pass a plan along? Thanks

[RAV3N]

depends on what you want to do, maybe you should ask the body building forum if that is all you want to do.

[E-Thug]

depends on what you want to do, maybe you should ask the body building forum if that is all you want to do.

Tone up and put a bit of mass on, nothing gargantuan

[Berkay1]

If you ask for boxing ;
Speedbag , heavy bag interval. Arm and deltoids = burned.(it will help toning up but i don't care about *****g on mass or toning on btw.

Put on muscle?
6-12 rep range for tri's and Bi's , 8-15 rep range for deltoids , high rep high weight for traps.

Taken fiber types and ratios in to account. so rep ranges are not random.

[nivek535]

If you ask for boxing ;
Speedbag , heavy bag interval. Arm and deltoids = burned.(it will help toning up but i don't care about *****g on mass or toning on btw.

Put on muscle?
6-12 rep range for tri's and Bi's , 8-15 rep range for deltoids , high rep high weight for traps.

Taken fiber types and ratios in to account. so rep ranges are not random.

pistolero i assume ur young and ****** and just want to look good. so listen to the bolded advice.

ur muscle will grow naturally, just box.

[Ryn0]

Compound exercises are your friend, It's hard to formulate level of weights because I don't know your working weight for reps. If you want growth don't work out one muscle group more than twice a week and make sure you eat a good ratio of carbs/fats and protein. The guide tends to be one gram of protein for every pound of muscle you have on your body. I up the weight each set so the last set should be really hard.

My routine goes something like this at least for the next 8 week until I change it up -

Monday - Flat Barbell Bench Press 10 reps 3 sets (upping the weight each set if the last set is too easy you up the weight), Incline Dumbell Press 10x3, Flyes 10x3, Tricep Kickbacks 10x3 and Tricep extensions (10x3) and finish with tricep dips until failure.

Tuesday - Pullups (3 sets until failure), Bent over Barbell Rows 10x3, EZ bar bicep curl 10x3 , Hammer curls 10x3, Concentration curls 10x3

Wednesday - Cardio day - Interval Sprints and Boxing

Thursday - Barbell Shoulder Press 10x3, Dumbell Raises 10x3, Barbell Shrugs 10x3, Weighted Decline Situps 3 sets until failure.

Friday - Squats 5x5, Reverse Dumbell Lunges 10x3, Deadlift 5x5.

Saturday and Sunday are active recovery and Cardio days, I will jog for a few miles, box sometime but it's about resting, sleeping well and eating right (and eating a lot) and starting again on Monday.

The most important exercises for strength and growth are Bench Press, Squats, Deadlifts, Pull Ups, Standing Shoulder Press and Tricep Dips.

They target all muscle groups and will push you to growth more than any isolation exercise you do.

[2ofEverything]

I ******** pushups. 10 on each finger.

[Mr.MojoRisin']

I ******** pushups. 10 on each finger.

Was she any good?

[F l i c k e r]

Shot-put something heavy/ Medicine ball throws (2 arm or 1 arm alternating).

Functional strength building that directly relates to boxing mechanics.

If you're building for boxing that is. If not, **** it. Curl bro.

[stephenmc]

Just do push ups,as many as you can do before your arms collapse...best and oldest work out around....or get a job labouring ha