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Shoulders
and Arms
Program
Your Definitive Training Guide

By Michael Hermann

© 2015 Performance Revolution Pty Ltd. All rights reserved. You may not copy,
share, or distribute this work in any format or media without the express written
consent of Performance Revolution Pty Ltd. For all product inquires, contact
[email protected]

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Disclaimer
You understand that your participation in any Performance Revolution™ exercise
program without a prior medical evaluation from a qualified medical professional
is at your own volition. You take responsibility and liability for any risks, injuries
or accidents associated with your participation in a Performance Revolution™
training program. You understand that Performance Revolution™ is unable to
provide you with medical advice regarding your medical health/fitness. You may
not hold Performance Revolution Pty Ltd liable in any way for any injuries that
may occur while you are using this exercise training program, whether it be
before, during, and after seeking consultation with a qualified medical
practitioner. As such, any information shared by Performance Revolution™, its
agents, officers, and any affiliated companies is not to be followed without the
prior approval of your physician. If you choose to use this information without
the prior consent of your physician, you are agreeing to accept full responsibility
for your decisions and are agree to not to hold Performance Revolution™
(including its agents, officers, and employers and any affiliated companies) liable
with respect to injury to you or your property, arising out of, or connected with
your use of the information disclosed within this product.

In acceptance of this comprehensive exercise program, you agree to defend,

indemnify, and hold Performance Revolution™, (including any of its subsidiaries
and other affiliated companies, and their employees, contractors, officers, and
directors) from all liabilities, claims, and expenses, including attorney's fees that
arise from your use or misuse of this comprehensive exercise program.

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Table of Contents
Disclaimer...........................................................................................3
Table of Contents.................................................................................4
Introduction........................................................................................4
Program Anatomy & Theory...................................................................5
Program Guidelines & Walkthrough.......................................................23
The Shoulders & Arms Program............................................................28
Phase 1.............................................................................................29
Phase 2.............................................................................................31
Phase 3.............................................................................................33
Phase 4.............................................................................................35
Phase 5.............................................................................................37
Phase 6.............................................................................................39

Introduction
Perfectly round and defined shoulders with a pair of sculpted muscular arms is
the vivid dream of many weight trainees who enter the modern-day gym. Visual
reinforcement is powerful and these ‘shirt muscles’ become obvious to us each
day - even when we brush our teeth in the bathroom mirror. Representations of
strength and definition are certainly more desirable to us than flabby under
arms. A flexed bicep has been used for generations to express aesthetics, power
and might. With so much obvious attention drawn to these muscle groups, you
would assume that most gym junkies would know how to make the singlet
muscles not only strong but look great and feel great as well. This however, is
one of the great ironies of the modern-day gym.

Muscularity and definition are often seen without proportion and symmetry.
Multiple exercises and training methods are used at the expense of joint pain
and discomfort. Heavier loads and immense training effort is applied, yet
dysfunction and bad exercise technique are the trade-offs. How can this be when
there is no shortage of talk when it comes to the muscles between the elbow
and the neck? The answer is that we need to turn around when talking about
these muscle groups.

Our attention to what we see in ‘front’ of the mirror has led many of us to under
appreciate the back of the arms (namely the triceps muscles) and rear shoulders
(think posterior and lateral deltoid muscles). With no attention paid to these less
visible muscles, not only do you get physical asymmetry and disproportioned
muscularity, but also nagging pains and shoulder injuries.

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There is no shortage of internet training programs, ‘guru’ advice and fancy
looking exercises at one’s disposal when in search of strong, muscular, and
symmetrical shoulders and arms. However, few of these interventions address
our upper limb training in a comprehensive, holistic, or balanced way. The
Shoulders & Arms Program seeks to rectify shortcomings in strength, muscular
symmetry, and joint function. The goal of this program is to develop singlet
muscles that are strong, muscular, and pain-free all the while ensuring they look
the same when viewed from not just the front, but from the back and the sides
as well.

This program is by no means the only way to train the shoulders and arms. Nor
is this program the ultimate way - no such thing exists. This program however,
is a BALANCED approach. It considers the overall health, integrity and stability
of the joints involved, as well as the muscular development and strength in the
upper limbs that many of us desire. If you complete this program in its entirety,
you will not only have stronger and healthier shoulders and arms, you’ll also
have the looks to show for all your hard work. Now before you jump right in and
skip to the program section of this book, it would be prudent to understand how
the muscular systems of the shoulders and arms work. Keep reading.

Program Anatomy & Theory

The Shoulders & Arms Program involves movements at just two joints of the
body – the elbow and the shoulder. Although these two joints are near each
other and share some of the same muscles, the function of each joint is vastly
different.

Above: Muscles comprising the upper arm and their innervation of the shoulder
and elbow joints

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The Shoulder Joint:

The shoulder is the most mobile joint in the human body. As shown below, its
vast range of motion allows for movements in many different planes of motion.

Above: Some of the major movement capabilities of the shoulder that are
addressed in this program.

The shoulder is capable of many movements. The movements illustrated above

are some prime examples that will be addressed throughout this program.

The inherent mobility of the shoulder gives it both an advantage and

disadvantage when compared to other joints in the human body - the ability of
the shoulder to perform such a large range of movements comes with the
distinct drawback of limited joint stability. Why is this so? To allow such an
extent of movement and functionality, the structure of the shoulder is comprised
of a very small joint capsule that keeps the humerus (upper arm bone)
connected to the torso. A helpful analogy to describe this structure is to think of
the shoulder joint as a golf ball being balanced on a golf tee, with the head of
the humerus as the golf ball and the joint capsule as the tee (see below).

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As illustrated above, the shoulder joint’s somewhat delicate structure means that
meticulous attention should be given to this area of the body to keep it
functioning well. It is important that the shoulder is muscularly balanced to
provide the necessary support required to keep the joint stable, healthy and
injury free. This program takes into consideration the innate qualities of the
shoulder joint by appropriately strengthening the muscles around the joint in a
balanced and comprehensive way.

The Elbow Joint:

In contrast to the shoulder joint, the elbow joint is innately simple in its function
and mobility. The elbow is a hinge joint and is predominantly responsible for
allowing movement of the forearm towards and away from the upper arm
(flexion and extension). See below:

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Movement patterns & functions addressed:
Shoulders:

The most prominent and visual muscles of the shoulder are the deltoid muscles.
The deltoids are comprised of three ‘heads’. These three heads are emphasised
in this program and are shown below:

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Different movement patterns emphasise some parts of the deltoid over others.
Below are some key movement patterns that are addressed in this program and
how they emphasise parts of the shoulder musculature differently.

Shoulder Horizontal Abduction:

This movement accentuates the work of the posterior deltoid. An example of an

exercise that that utilises this movement pattern is below:

(Exercise pictured above: Cable Rear Delt Row)

Shoulder Abduction:

This movement accentuates the work of the lateral deltoid. An example of an

exercise that that utilises this movement pattern is below:

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 (Exercise pictured above: Standing Dumbbell Lateral Raise)

Shoulder Flexion:

This movement accentuates the work of the anterior deltoid. An example of an

exercise that that utilises this movement pattern is below:

(Exercise pictured above: Barbell Front Raise)

You will notice there are other movements in this program used to target the
shoulders that are in addition to those mentioned above. Vertical pushing
exercises (which are a combination of shoulder abduction and elbow extension)
have been included in each phase of the program to help develop the shoulders
using heavier loads. These overhead compound movements work all 3 portions
of the deltoids but primarily the lateral and front portions.

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Above: The Dumbbell Shoulder Press is an effective vertical pressing exercise for
developing both size and strength in the shoulders

Although vertical pushing exercises are a great for developing the shoulders,
they do involve an internal rotation movement of the humerus in the shoulder
joint to execute these exercises. For this reason (and for others stated later in
this text), shoulder external rotation movements will also be included in each
phase of the Shoulders & Arms Program. An example exercise is shown below:

Shoulder External Rotation:

Note: in the above exercise, the humerus internally rotates while they weight is
being lowered, and the external rotator muscles are used to externally rotate the
humerus and drive the weight back to the top of the movement.

External Rotation movements work the infraspinatus and teres minor muscles
which are two key shoulder stabiliser muscles that attach to the head of the
humerus. These two muscles are part of the shoulder rotator cuff and assist the
posterior deltoid to help stabilise the shoulder.

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Putting it all together:

The exercises for the shoulders within this program are arranged in a post-
exhaust sequence where the larger compound movements (vertical pressing
exercises) are placed first in the sequence and followed by isolated shoulder
exercises for the posterior, lateral, and anterior portions of the deltoids. The
isolated shoulder exercises are placed in the sequence above in order to
prioritise what is generally the weakest shoulder movement – lateral raising
(involving primarily the lateral portion of the deltoids) and move to the generally
most over-used part of the portion of the deltoids - the anterior deltoid. The
anterior deltoid is generally the most over-used part of the shoulder due to its
involvement in horizontal pressing movements (think bench press) and
westerners’ pre-occupation with training and prioritising these movements in
pursuit of better chest development. If you are someone who places a large
amount of training emphasis on chest related movements or have large anterior
deltoids in proportion to the lateral and posterior deltoids, you may even want to
omit the anterior deltoid exercises altogether until strength and muscular
balance in this region is restored.

It is important to note, that the deltoids are responsible for bringing the upper
arm up to horizontal. Any movement that is upward and past this horizontal

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range will primarily recruit the upper trapezius muscles. For this reason, it is
important to execute most deltoid isolation exercises (front, lateral and rear
deltoid raising movements) in a range of motion that does not exceed the
horizontal.

Above: moving the dumbbells any further past the horizontal arm position
during a lateral raise will initiate the recruitment of the larger muscles around
the neck (particularly the upper trapezius muscle) and start to minimise the
recruitment of the lateral deltoids.

As noted previously, a vertical pushing exercise has been included in each phase
of the Shoulders & Arms Program. These movements work all three portions of
the deltoids but primarily the lateral and anterior portions. This will aid the
development of these areas but please be advised not to overuse this movement
pattern by including it too much in other training days and concurrent programs.
If you choose to do the vertical pushing movement in each workout, be sure to
do the external rotation exercise at the end of each workout too. The overhead
pressing movements in this program involve internal rotation of the upper arm
as you drive the weight to the top of the movement. To counterbalance the use
of the internal rotator muscles used in the lifting phase of this movement, it is
wise to include some work for the external rotator muscles as well. Make sure,
the external rotation exercises are completed last in the workout for the
shoulders – the external rotator muscles play an import role in stabilising the
shoulder for heavy pressing movements (i.e. shoulder press exercise variations)
- it is wise not to pre-fatigue these stabilisers before engaging in heavier
compound pressing movements that involve the shoulders. Further, if you decide
to do the vertical pushing movement in each shoulders & arms workout, make
sure you place an equal amount of time and effort on vertical pulling based
movements (such as wide grip Chin-Ups/Pull-ups and Lat Pull-downs) in your
other workouts throughout the training cycle.

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As alluded to earlier, the shoulder joint is structurally less stable or re-enforced
than other ball-and-socket joints in the body (such as the hips). This means that
when the shoulder is trained incorrectly, it can be very susceptible to
impingement and injury. Differences in genetics and individual structures make
some people more or less prone to shoulder injuries/impingements than others.
Particular movements one should be wary of include behind-the-neck pressing
movements (which can cause excessive friction inside the shoulder joint), and
isolated shoulder exercises where the upper arm/humerus is raised above the
neck or above parallel to the floor. For this reason, one should be mindful of any
discomfort or irregularity experienced in the shoulder when performing targeted
shoulder exercises. Exercises such as lateral raises are a common example of an
exercise that is often performed in a precarious range of motion that often leads
to discomfort or injury. For similar reasons, you will notice that there are no
upright rowing exercises included in this program – these exercises accentuate
internal rotation at the shoulder joint and push the safe range of the humerus -
a recipe for an unstable shoulder position often not worth the risk of the
potential injuries that could eventuate.

Pictured above: Upright Row exercise – often the cause of more harm than
good.

For reasons stated earlier, I have included an external rotation exercise at the
end of each workout. The goal is to develop the shoulders but also keep them
healthy at the same time. As mentioned previously, over-emphasis of shoulder
internal rotation movements (particularly the bench press) in western strength
training has led to an imbalance between the shoulder internal and external
rotator muscle groups in most trainees. The last exercise in each workout should
aid in correcting/preventing this imbalance. The external rotation movements in

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this program alternate from one phase to the next between externally rotating
the humerus horizontally and sagittally. See below:

There are of course other muscle groups and movements that require further
insight for their involvement and influence on the stability and health of the
shoulder. Balancing movements such as scapula elevation and protraction with
scapular retraction and depression should be a key component of any healthy
and progressive resistance training routine. Exercises that integrate the above
movements and subsequent muscles groups should be addressed in other
workouts in your training cycle. As per the title, this program is more geared
towards the muscles that comprise the shoulder and upper arm. It is beyond the
scope of this text to go into further detail on other areas of the body. If you
would like a more balanced and integrated approach to your upper body
training, consider exploring our website and grabbing some great bonus
resources.

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Upper Arms:

The Elbow Flexors:

When most people think of the elbow flexors, they think of flexed biceps. As the
name of this muscle group implies, the biceps have two ‘heads’ - A long and a
short head, as seen below:

Biceps Brachii and Elbow Flexor Muscles:

(right arm)

The biceps are indeed an important elbow flexor, but they can be quite limited
by the position of the forearm and hand. In contrast, little attention is given to
another elbow flexor – the brachialis. As you will soon see, the brachialis is the
most versatile of all the elbow flexors. It is involved in all elbow flexion
movements regardless of hand and forearm position.

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The Elbow Extensors:

Elbow extension involves predominantly the work of the triceps. As the name of
this muscle group implies, the triceps have three ‘heads’ as shown below:

Joint Position and Muscular Recruitment:

Although the muscles of the upper arm are prime movers when the elbow is
being flexed or extended, these muscles also cross the shoulder joint and play
an assisting role in various movements involving the shoulder as well. The
position and angle of the shoulder also has a profound influence on the stretch
and length of the upper arm musculature. Thus, muscles of the upper arm can
be optimally strengthened and developed when they are worked in different
shoulder positions. Pay particular attention to the upper arm position relative to
the torso in the pictures below:

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 Shown above: the biceps being worked in a stretched position (top) and in a
shortened position (bottom). The first exercise emphasises the long head of the
biceps, while the second exercise emphasises the short head.

The position of the wrist and forearm can also change the recruitment patterns
and function of the muscles of the upper arm. The pictures below show the
recruitment of different elbow flexor muscles depending on the orientation of the
hands and position of the forearms.

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As shown in the above image, a flexed elbow with a supinated forearm position
(right) will recruit the deeper brachialis muscle secondary to the more superficial
bicep muscle. However, a flexed elbow with a pronated forearm position (left)
will primarily recruit the brachialis muscle while the bicep becomes restricted.

The position of the upper arm, forearm, and wrist is not only relevant for elbow
flexion exercises, but also for elbow extension exercises. The more internally
rotated the upper arm is during elbow extension, the greater the activation of
the lateral head of the triceps. The images below illustrate internal and external
rotation of the shoulder:

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The exercise pictured below is an example of an elbow extension exercise where
the upper arm is internally rotated and the lateral head of the triceps becomes
more activated.

Above: The Lying Cross-body Dumbbell Triceps Extension

The elbow flexion exercises in this program are evenly distributed between bicep
dominant movements and brachialis dominant movements – the two muscle
groups most prominent on the anterior (front) portion of the upper arm.

When it comes to the elbow extensors, it is impossible to completely isolate one

single head of the triceps. This is because all three heads of the triceps insert on
the ulna and share a common tendon. However, as we have seen earlier, we can
change the workload and emphasis on one head relative to another by changing
the position of the upper arm and shoulder relative to the torso and the line of
pull. For this reason, you will find exercises that not only emphasise the lateral
head of the triceps (such as the one illustrated above), but also the long head of
the triceps too (see below):

Above: The Incline Pullover Barbell Triceps Extension places special emphasis on
the long head of the triceps

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You will notice in this program that there is no special emphasis on the medial
head of the triceps. This is because the medial head is naturally innervated and
extensively worked in all elbow extension movements. However, just as the
brachialis can become more active in elbow flexion movements when the hand
becomes more pronated, so too the medial head of the triceps becomes more
active in elbow extension movements when the hand moves from a supinated to
a pronated position.

Elbow Extensor exercise guidelines and movement patterns:

Each phase of the Shoulders & Arms Program will address the following exercise
variables to comprehensively train all of the major elbow extensors:

➢ 1 bilateral movement (dual arm) + 1 unilateral (single arm) or alternating

movement
➢ 1 pronated (palm down)/triceps lateral head accentuating movement + 1
neutral (thumb up)/triceps medial head accentuating movement

The following upper arm and shoulder positioning variables will also be
addressed throughout the program to strengthen the elbow extensors in a
comprehensive range of angles and positions:

➢ The upper arm is in line with the torso and the elbow extensors are in a
shortened position (Phases 1+2)
➢ The upper arm is extended past 90 degrees from the torso and the elbow
extensors are in a stretched position (Phases 3+4) - this position
accentuates the work of the long head of the triceps.
➢ The upper arm is at 90 degrees with the torso and the elbow extensors
are in neither a stretched nor shortened position (Phases 5+6)

Elbow Flexion exercise guidelines and movement patterns:

Each phase of the Shoulders & Arms Program will address the following exercise
variables to comprehensively train all of the major elbow flexors:

➢ 1 bilateral (dual arm) movement + 1 unilateral (single arm) or alternating

movement
➢ 1 supinated (palm up)/bicep accentuating movement + 1 neutral (thumb
up)/brachialis accentuating movement.

The following upper arm and shoulder positioning variables will also be
addressed throughout the program to strengthen the elbow flexors in a
comprehensive range of angles and positions:

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 ➢ The upper arm is extended behind the torso and the elbow flexors are
placed in a stretched position (Phases 1+2) - this position accentuates the
work of the long head of the biceps.
➢ The upper arm is flexed in front of the torso and the elbow flexors are in a
shortened position (Phases 5+6) - this position accentuates the work of
the short head of the biceps.
➢ The upper arm is in line with the torso and the elbow flexors are in neither
a stretched nor shortened position (Phases 3+4)

The arm exercises included in this program are isolation exercises and do not
involve other compound movements of which the arm muscles maybe involved
with or assist with. Such compound movements include vertical pulling
movements (e.g. chin-ups) and horizontal pressing/ pulling movements (e.g.
bench presses and bent-over rows). These compound movements are great for
strengthening and developing the arms and should be addressed in other parts
of your own training program. Again, it is beyond the scope of this text to go
into further detail on training for other body parts. If you would like a more
comprehensive approach to your upper body training, consider contacting us via
our website.

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Program Guidelines & Walk-
through
Rep Ranges
You will be working in the standard hypertrophy (muscle building) rep range of
8-12 repetitions for vertical pressing and upper arm exercises throughout the
duration of the Shoulders & Arms Program. As a general rule, when these
exercises are performed in the 8-12 rep range, the involved body parts will
receive better muscular development from these movements then they would in
other rep ranges. In regards to the isolated shoulder movements (external
rotation + front, lateral and rear shoulder raise exercises), the primary muscles
involved in these exercises are composed of more slow twitch muscle fibres.
Thus, the rep range will be 12-18 reps for these isolated shoulder movements
because slower twitch muscle groups will respond better higher rep ranges.

The phases for the Shoulders & Arms program have been broken down to focus
on the following rep schemes for progression:

Vertical pressing and upper arm exercises:

• Phase 1+2 – 10,11,12 reps

• Phase 3+4 – 9,10,11 reps
• Phase 5+6 – 8,9,10 reps

Shoulder isolation exercises:

• Phase 1+2 – 16,17,18 reps

• Phase 3+4 – 14,15,16 reps
• Phase 5+6 – 12,13,14 reps

Frequency
Different people will have different recovery ability and different adaptation
responses to this program, so the frequency of training sessions over a given
time period will differ from person to person and should be individualised based
on one’s recovery ability. For this reason, you will notice that there are no set
‘days’ in the programs. In general, most will benefit from training these muscle
groups and movements (in the fashion outlined within this program) at least

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every 3-5 days. Therefore, one’s training split for shoulders & arms could be as
follows:

Every 3 days: Mon, Thurs, Sun, Wed, Sat, Tues, Fri …

Every 4 days: Mon, Fri, Tues, Sat, Wed, Sun, Thurs …

Every 5 days: Mon, Sat, Thurs, Tues, Sun, Fri, Wed …

If you are unsure of the best frequency to choose, it would be wise to always err
on the side of less and perform the workouts every 5 days to ensure maximal
recovery.

There are three workouts to be completed for each of the 6 phases of the
program. You can complete three workouts of each phase consecutively or
alternate between phase 1 and 2, between phase 3 and 4, and between phase 5
and 6 (e.g. Do the 1st workout of phase 1, then 1st workout of phase 2, then the
2nd workout of phase 1, then the 2nd workout of phase 2, etc.). Although you will
progress with both above sequences, best results have been experienced with
the former option.

Program Definitions & Abbreviations

Reps = the number of repetitions/repeats of a given exercise

Sets = a cluster of reps performed in sequence without rest

es = each side – exercises with this abbreviation require both sides of the body
to be worked (e.g. Alternating Incline Dumbbell Curls in phase 1).

To pick the correct load to be used for a given exercise, let the reps dictate the
weight used - i.e. if you can only perform 10 reps for an exercise and the target
is 12 reps, the weight is too heavy – if you can perform 14 reps, the weight is
too light. N.B. for single limb or alternating limb exercises, always work the
weakest side first and do not let the strong side exceed the workload of the
weak side. This will allow the weaker side to catch up to the stronger side in
strength and development and create better muscular balance and aesthetic
symmetry long term.

Program Walkthrough
To get a clear understanding of how to work through the program, let’s use the
first session of Phase 1 from the Shoulders & Arms Program as a practical
example:

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In the example above, progression through the routine is as follows:

Perform exercise A:1 (Seated Dumbbell Shoulder Press - unsupported) for 10

reps. Rest 10 seconds.

Perform exercise A:2 (Bent-over Dumbbell Reverse Flies) for 16 reps. Rest 10
seconds

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Perform exercise A:3 (Bent-arm Dumbbell Lateral Raises) for 16 reps. Rest 10
seconds (or 60 secs if no A:4 exercise is performed)

Perform exercise A:4 (Barbell Front Raises) for 16 reps. Rest 60 seconds.

Repeat the circuit A:1 to A:4 an additional two times for a total of three sets for
each exercise. Once all three sets have been completed for the ‘A’ exercises,
move onto the ‘B’ exercises, and proceed in a similar sequence.

N.B. Do not cheat with the rest periods. They are prescribed the way they are
for a reason – to facilitate optimal energy replenishment time for muscular
development. If you rest 30 secs one session for an exercise then 90 secs the
next session, there will be a noticeable difference in your workload capability for
not just that particular exercise, but for the other exercises grouped with that
particular exercise. Stick to the program and stick to the allocated time for rest
periods.

You may be curious as to how the exercises are grouped together in this
program. The movement patterns are all sequenced in a similar and logical
manner but the multiple exercise options for the same movement pattern are
based on two deciding factors:

1. effectiveness of the exercise

2. the location of equipment

The first point above is obvious – the most effective exercises were chosen
because they tend to yield the best possible results. The second point is also
important and has been thoroughly accounted for within this program – the
ability to move quickly between grouped exercises with minimal interruption not
only helps with the ‘flow’ of training and minimising interruption, but also with
hormonal response and efficient training time. When certain exercises are paired
or grouped together in a fashion similar to what is prescribed in this program,
the body’s natural hormonal response (particularly GH) is maximised. In a time
poor society, efficient training time is also an added bonus of the program and
welcomed by most gym trainees.

Loading:

To select the correct load for each exercise in the program, let the reps dictate
the weight used for each exercise - i.e. if the exercise has 12 reps prescribed for
the session, choose a weight that you will get close to 12 reps with on each set.
If you can only complete 9 reps and 12 reps are prescribed, the weight is too
heavy. If you can complete 15 reps and 12 reps are prescribed, the weight is too
light. You may fall within 1-2 reps on your target rep prescription on your last
set of a given exercise - this is fine. Aim to get as many reps as you can for a
given weight on a given exercise whilst using full range of motion and without

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any exercise technique breakdown. The aim is to increase your total workload
for a given exercise each session. Even if this is only equates to 1-2 reps more
for an exercise each session, this will add up to significant gains over time. If
you do not reach (or even exceed) a target rep prescription, make sure you
write this on your program sheet (as illustrated above) and aim to beat this total
number of reps for the given exercise in the subsequent session. After your first
workout, you should get the feel for which loads are best to go forward with for
each exercise in the remaining sessions.

Manipulating Difficulty level and Progression:

There are several ways to alter the difficulty of a strength training program and
apply the principle of progressive overload for muscular development. However,
due to the nature of the program you are engaging in, it would be best to only
use the difficulty manipulation measures outlined below (one at a time) and
disregard others you may be familiar with or have heard about.

If you choose to alter the difficulty level when repeating this program or as
required, it would be best to manipulate one of the following variables:

• Increasing the load used in the given exercises by the smallest possible
increments – this is to stay close to the desired hypertrophy (muscle
building) rep ranges for the respective body parts and exercises: 8-12
reps for vertical pressing & upper arm exercises, and 12-18 reps for
shoulder isolation exercises.

• Decreasing the rest time between circuits – you can decrease rest periods
in 30 sec increments. However, make sure you do not have less than 90
secs rest before the same exercise is repeated for a subsequent set.

• Increasing volume by adding an extra set to the existing program – N.B.

test subjects for this program found three sets to yield the best results in
these workouts. Going beyond four sets with a drug-free trainee, seldom
yielded better results with this program. Force output and strength is
often greatly diminished after the third set and recovery ability may be
compromised within the desired frequency of this program. As mentioned
below, the desired frequency for performing a shoulders & arms workout
in this program is every 3-5 days.

You will notice within the program, that there is a prescribed number of reps for
each exercise and workout. It is advised not to alter the prescribed reps in order
to increase volume - this is a variable that is already used within the design of
the program to apply progressive overload over time. It is recommended that
you stick with the same weight for each exercise in the same phase unless you

27
grossly miscalculated the weight in the first workout at the beginning of a phase.
On the same grounds, do not alter the weight for subsequent sets of an exercise
in each workout. The practical example on p26 illustrates this principle clearly.

Remember, to make gains and develop your arms and shoulders over the course
of this training program, it is your goal to increase your work capacity for a
given weight over time.

The Shoulders & Arms Program

There are several training devices that can be used to assist in training the
shoulders & arms (and several devices that should be avoided too). The
equipment that is used in this program is commonly found in most gym facilities
& commercial health clubs. This equipment includes Dumbbells, Barbells, and
high-to-low Cable apparatus. If the piece of equipment required is not available
to you, you will need to substitute for a similar piece of equipment or exercise
where necessary.

To assist in reference and proper execution of each exercise, press and you’re
your finger over the exercise thumbnail (phone) or hold the ctrl key and click the
thumbnail picture (computer) next to each exercise description within the
program. This action will bring up a video of the exercise to be performed.

Now let’s begin!

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Shoulders & Arms Program
Phase 1:

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Seated Dumbbell Shoulder Press – Unsupported
Sit as tall as possible with dumbbells above the shoulders and in
alignment with the ears. Whilst keeping elbows under wrists,
drive the weight vertically overhead until the elbows are fully
extended. Under control, lower the weights down to the starting
position to complete the movement.
Bent-Over Dumbbell Reverse Flies
With slightly bent elbows, arc the arms towards the ceiling until
they’re just passed a parallel position to floor. Lower the
dumbbells back to starting position. The torso should remain fixed
& horizontal the whole time while the thumb & pinkie remain
horizontal throughout the entire lift.
Bent-arm Dumbbell Lateral Raise
Maintain a 90’ bend in the elbows and a slightly bent-over posture
throughout the lift. With a thumb-up grip, drive the elbows
towards the ceiling until they are level with the shoulders. Lower
the weights back to the starting position.

Barbell Front Raises

Grasp the barbell with an overhand grip. Stand tall and with
straight arms, raise the barbell until both arms are level with the
shoulders. Lower the barbell back to starting position with control.

Alternating Dumbbell Incline Curls

Lay back on an incline bench set 30-45 degrees. With a palm-up
grip, start with the dumbbells & arms hanging straight down.
Bending at the elbows (not shoulders), curl the weight up, aiming
for biceps to touch forearms. Lower the weights to starting
position.
Cable Triceps Kickbacks
Begin with & maintain a horizontal torso during the entire
exercise. Grasp a cable with a neutral grip and extend the
forearm back until the arm is straight, being careful to move only
at the elbow joint (not shoulder).

Reverse Grip EZ Bar Drag Curls

Grasp an EZ Bar with an overhand, shoulder width grip (thumbs
should be higher than pinkies on bar). Keeping the bar against
the body the entire exercise, drag the weight up to maximum
elbow flexion and back down to start position.

High-pulley Triceps Pushdowns – straight bar

Maintaining an erect posture the entire exercise, grasp the bar
with and overhand grip at full elbow flexion. Keeping the elbows
tucked into your sides, push the arms down to straight without
moving the torso or upper arms. Return to start position under
control.
No Money’s – resistance band
Grasp a resistance band with a palms up grip. With your elbows
locked firmly into your sides, pull the resistance band apart by
rotating the upper arm externally. Pull apart the band until a 45’
end position is achieved with each forearm relative to the torso.

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Shoulders & Arms Program
Phase 2:

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Standing Dumbbell Shoulder Press
Stand as tall as possible with dumbbells above the shoulders and
in alignment with the ears. Whilst keeping elbows under wrists,
drive the weight vertically overhead until the elbows are fully
extended. Under control, lower the weights down to the starting
position to complete the movement.
Cable Single Arm Bent-Over Reverse Flies
Grasp a single cable attachment with one hand. Slightly bend the
elbow & arc the arm towards the ceiling until it’s just passed a
parallel position to floor. Lower the weight back to the starting
position under control. The torso should remain fixed & horizontal
throughout the whole movement.
Cable Single Arm Lateral Raise – to front
Standing perpendicular to a cable stack, grasp a low-pulley cable
with one hand. Keeping the arm stiff (with a slight bend in the
elbow), proceed to raise the working arm from in front of the
body up until the wrist and upper arm is parallel to the floor.
Lower the weight back to the starting position under control.
Pull-Through Cable Front Raises – straight bar
Grasp a low-cable bar attachment with an overhand grip (the
cable should be behind you and coming in between your legs).
Stand tall and with straight arms, raise the bar until both arms
are level with the shoulders. Lower the bar back to starting
position with control.
Standing Rear Cable Curls – dual handle
Grasp two low-pulley cables with a palm-up grip. Move in front of
the cable attachments so that these are behind you and your
arms are angles back. Using only movement at the elbow,
proceed to curl the weight up evenly on both sides and then lower
them both back under control to the starting position.
Standing Cable High-pulley Single Arm Triceps Pushdowns
– neutral grip
Grasp a high-cable hand attachment with a thumb up grip.
Keeping the elbow locked into your side, extend the forearm down
until the arm is straight using only movement at the elbow joint.
Reverse the movement under control back to the starting position
Alternating Incline Dumbbell Hammer Curls
Lay back on an incline bench set 30-45 degrees. With a hammer
grip, start with the dumbbells & arms hanging straight down.
Bend at the elbows (not shoulders) and curl the weight up one
arm at a time until the biceps touch the forearms. Lower the
weights back to the starting position under control.
Standing Mid-pulley Triceps Pushdowns – straight bar,
overhand grip
Maintaining an erect posture the entire exercise, grasp the bar
with and overhand grip. Keeping the elbows tucked into your
sides, push the arms down straight without moving the torso or
upper arms. Return to start position under control.
Barbell Cuban Press
Hold a barbell with a palms down grip in front of the body, upper
arms parallel to the floor. There should be right angles in the
elbows & shoulders. Rotating just the upper arms, proceed to arc
the barbell until it has moved 180’ and is in front of the forehead.
Press the bar overhead and then reverse the whole movement
back to the starting position.

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Shoulders & Arms Program
Phase 3:

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Seated Single Arm Dumbbell Shoulder Press - unsupported
Sit as tall as possible with the dumbbell above your shoulder & in
alignment with the ears. Whilst keeping elbow under wrist, drive
the weight vertically overhead until the elbow is fully extended.
Lower the weight back to the starting position. Brace the core &
don’t let the torso move sideways throughout the entire exercise.
Dumbbell Incline Reverse Flies
Position an incline bench at 30 degrees. Maintain slightly bent
elbows as you arc the arms towards the ceiling until they’re just
passed a parallel position to floor. Lower the dumbbells back to
starting position. The thumb & pinkie should remain horizontal
throughout the entire lift.
Standing Dumbbell Lateral Raise
Keep both arms straight whilst maintaining a slight bend in the
elbows throughout the entire exercise. Drive both arms straight
up by your sides until they are parallel with the floor. Lower the
weights back to the starting position under control. The thumb &
pinkie should remain horizontal throughout the entire lift.
Incline Dumbbell Front Raises
Position an incline bench at 30 degrees. Hold two dumbbells with
a thumbs up grip. With straight arms, raise the dumbbells until
the arms are parallel with the floor. Lower the dumbbells back to
starting position with control.

Standing Alternating Dumbbell Curls

Stand tall with a palm-up grip. Begin with the dumbbells & arms
hanging straight down. One arm at a time, bend at the elbows
(not shoulders), and curl the weight up. Aim for the biceps to
touch forearms. Lower the weights to starting the position under
control.
Incline Pullover Barbell Triceps Extensions – EZ Bar –
close grip
Position an incline bench between 30-45 degrees. With a close
grip on the EZ Bar, simultaneously bend the elbows and lower the
upper arms until the bar is down and behind the head. Extend the
elbows and raise the upper arms back to the starting position.
Seated Dumbbell Hammer Curls
Sit as tall as possible with your thighs together on the bench.
Hold the dumbbells straight down by your side with a hammer
grip. Bend at the elbows (not shoulders) and curl both dumbbells
up at the same time until the biceps touch the forearms. Lower
the weights back to the starting position under control.
Single Arm Dumbbell French Press
Stand tall with the working arm straight up above your head.
Bending only at the elbow, lower the weight diagonally & down to
the base of the head. Extend the elbow from the bottom position
and drive the weight back up to the starting position. Keep the
upper arm straight up and fixed throughout the entire movement.
Side Lying Dumbbell External Rotation
Hold a dumbbell and lie on your side with your upper arm lying
parallel with your torso on the top side. Bend the elbow to 90
degrees and rotate on the axis of the upper arm so that the
dumbbell travels in an arc from a 45’ to 135’ angle. Make sure the
upper arm and elbow do not lose contact with the side of the
torso throughout the whole movement.

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Shoulders & Arms Program
Phase 4:

35
Standing Single Arm Dumbbell Shoulder Press
Stand tall with the dumbbell above your shoulder & in alignment
with the ears. Whilst keeping elbow under wrist, drive the weight
vertically overhead until the elbow is fully extended. Lower the
weight back to the starting position. Brace the core & don’t let the
torso move sideways throughout the entire exercise.
Standing Cable Rear Delt Row
Ensure the cable is positioned at sternum height. Grasp a rope
cable attachment with an overhand grip and pull the middle of the
rope to your sternum. Keep the upper arms parallel with the floor
the throughout the entire exercise and ensure the weight is off
the stack the whole time.
Cable Single Arm Lateral Raise – to rear
Standing perpendicular to a cable stack, grasp a low-pulley cable
with one hand. Keeping the arm stiff (with a slight bend in the
elbow), proceed to raise the working arm from behind the body
up until the wrist and upper arm is parallel to the floor. Lower the
weight back to the starting position under control.
Cable Single Arm Bent-over Front Raises
Bend at the hips until you have a 45-degree torso angle. Grasp a
low-cable with one hand and an overhand grip (the cable and
working arm should be behind you). With a straight arm, raise the
cable until your arm is level with the shoulders. Lower the weight
back to starting position with control.
Barbell Curls
Keeping your elbows tucked into your sides grasp a barbell with a
palms-up grip. Stand tall and curl the barbell by bending at the
elbows. Raise the barbell until the forearms and biceps come into
contact. Lower the weight back to the starting the position under
control. Ensure you do not cheat by swaying at the lower back
during the exercise.
Standing Cable Low-pulley French Press - straight bar
Grasp the bar attachment with an overhand grip at the base of
the head. Keeping the upper arms vertical and stiff, proceed to
extend the elbows and drive the weight up until the arms are
straight overhead. Lower the bar back to the starting position.
Ensure the elbows do not ‘wing’ outwards during the exercise.
Cross-body Single Arm Dumbbell Hammer Curls
Hold the dumbbell by your side with a hammer grip. Curl the
dumbbell up and diagonally across the front of the body by
bending at the elbow and slightly flexing at the shoulder. Raise
the weight up until biceps touch the forearm. Lower the weights
back to the starting position under control.
Seated Lean-away Single Arm Dumbbell French Press
Sitting on the edge of a bench, lay sideways 45’ and support
yourself with the non-working arm. Keep the working arm straight
above your head the entire exercise and lower the weight down
towards the base of the head. Extend the elbow from the bottom
position and drive the weight back up to the starting position.
Shoulder Horn Dumbbell External Rotation
On your working side, place the elbow on top of a bent knee so
that the upper arm is roughly parallel to the floor. With a 90’
elbow bend & under careful control, proceed to rotate on the axis
of the upper arm until the forearm is parallel to the floor. Drive
the weight back up to the starting position under careful control.

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Shoulders & Arms Program
Phase 5:

37
Seated Alternating Dumbbell Shoulder Press - unsupported
Sit as tall as possible with dumbbells above the shoulders and in
alignment with the ears. Keep elbows under wrists and drive the
weight vertically overhead on one side until the elbow is fully
extended. Under control, lower the weight down to the starting
position then repeat on the opposite side.
Bent-over Single Arm Dumbbell Reverse Flies
With a dumbbell in one hand, slightly bend the elbow & arc the
arm towards the ceiling until it’s just passed a parallel position to
floor. Lower the weight back to the starting position under
control. The torso should remain fixed & horizontal throughout the
whole movement.
Lean Away Dumbbell Lateral Raises
Hold onto a pole at shoulder height with one arm & hold onto a
dumbbell with the other. With both feet at base of pole, lean away
to form a diagonal angle with your body. Keeping both arms stiff,
proceed to raise the working arm up until it is close to alignment
with the opposing arm. Return to starting position under control.
Standing Alternating Dumbbell Front Raises
Standing tall with straight arms. Raise one dumbbell until it is
level with the shoulders. The thumb & pinkie should remain the
same height throughout the entire lift & resemble a hand position
as if pouring water from a pitcher. Lower the dumbbell back to
starting position & repeat on the opposing side.
90’ Preacher Single Arm Dumbbell Hammer Curls
With a 90-degree bench angle, hang the working arm straight
down to the floor. Bending only at the elbow joint, proceed to
raise the weight up with a thumb-up grip until the forearms and
biceps come into contact. Lower weight back to starting position
under control.
Lying Cable Low-pulley Single Arm Triceps Extension –
neutral grip
Lay flat on your back & grasp a low cable with a neutral grip. With
the hand directly above your working shoulder, proceed to lower
the weight by bending only at the elbow joint until your hand is
beside your forehead. Keeping the upper arm vertical and stiff,
extend the arm & drive the weight back to the starting position.
Preacher Barbell Curls – straight bar
Grasp a straight bar (Olympic size is preferable) with an
underhand grip, slightly outside shoulder width. Curl the barbell
up from the straight arm bottom position until the forearm is just
off vertical. Lower the weight under control to the bottom position
& repeat. Ensure elbows do not ‘flare out’ on the preacher bench.
Lying Dumbbell Triceps Extensions
Lay flat on your back & grasp the dumbbells with a neutral grip.
With the hands directly above your shoulders, proceed to lower
the weights by bending only at the elbow joint until the dumbbells
are beside your forehead. Keeping the upper arms vertical,
extend the arms & drive the weight back to the starting position.
Single Arm Sagittal Cable External Rotation
Stand Perpendicular to the cable stack with the cable set at elbow
height or slightly lower. Grab the cable with arm farthest from the
weight stack and keep the elbow of this working arm bent at 90’
and tucked into your side throughout the whole exercise. Now
rotate the upper arm between 45’ and 135’ of rotation under
complete control.

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Shoulders & Arms Program
Phase 6:

39
Standing Alternating Dumbbell Shoulder Press
Stand as tall as possible with dumbbells above the shoulders and
in alignment with the ears. Keep elbows under wrists and drive
the weight vertically overhead on one side until the elbow is fully
extended. Under control, lower the weight down to the starting
position then repeat on the opposite side.
Kneeling Cable High-pulley Rear Delt Row
Grab a rope cable attachment from a high-pulley position with an
overhand grip. Kneel on both knees so that you are 1-2 feet from
the apparatus. With a slight arch in your upper back, pull the
middle of the rope to the top of your sternum. Your upper arms
and torso should from a ‘T’ when the rope reaches your sternum.
Lean-away Cable Lateral Raise – to rear
Hold onto a pole at shoulder height with one arm & hold onto a
low cable (positioned behind you) with the other. With both feet
at base of pole, lean away to form a diagonal angle with your
body. Keep both arms straight and raise the working arm up until
it is close to alignment with the opposing arm.
Standing Single Arm Cable Front Raises
Grasp a low-cable with one hand and an overhand grip (the cable
and working arm should be slightly behind you). With a straight
arm, raise the cable until your arm is parallel to the floor. Lower
the weight back to starting position with control.

Preacher EZ Barbell Curls

Grab an EZ Barbell with a palm-up and close grip. Curl the barbell
up from the straight arm bottom position until the forearm is just
off vertical. Lower the weight under control to the bottom position
until the arms are almost straight. Repeat for the remaining reps
ensuring elbows do not ‘flare out’ on the preacher bench.
Lying EZ Barbell Triceps Extension – to forehead
Lay flat on your back & grasp an EZ Barbell with and overhand
close grip. With the hands directly above your shoulders, proceed
to lower the weights by bending only at the elbow joint until the
bar is close to the forehead. Keeping the upper arms vertical,
extend the arms & drive the weight back to the starting position.
90' Single Arm Dumbbell Preacher Curls
With a 90-degree bench angle, hang the working arm straight
down to the floor. Bending only at the elbow joint, proceed to
raise the weight up with a palm-up grip until the forearms and
biceps come into contact. Lower weight back to starting position
under control.
Lying Cross-body Dumbbell Triceps Extensions
Lay on your back & grab a dumbbell with one hand and support
that working upper arm with the opposite arm. With the dumbbell
directly above your shoulder, lower the weight diagonally until it
is beside your head on the opposite side. Keeping the upper arm
vertical, extend the working arm back to the starting position.
Single Arm Frontal Dumbbell External Rotation
With a 90’ elbow bend, hold the working upper arm parallel to the
floor and the dumbbell directly above the elbow. Under careful
control, proceed to rotate on the axis of the upper arm until the
forearm is parallel to the floor. Drive the weight back up to the
starting position under careful control.

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Where To From Here
If you have completed all six phases of the Shoulders & Arms Program, then
congratulations! You should be feeling healthier, stronger, and more developed
under those shirt sleeves. To progress further, you can complete the program
again and apply the principles of progression as outlined under the ‘Manipulating
Difficulty Level & Progression’ section of this text.

About The Author

Michael Hermann is the Founder and Director of Performance Revolution, a

company dedicated to helping people reach their physical potential. Michael has
vast experience as a trainer and strength & conditioning coach, accruing over
17000 hours of client coaching sessions. His clientele has ranged from everyday
people with health and body composition goals, to national level athletes looking
to enhance performance. In addition to his hands-on experience, Michael is an
author and contributing writer for popular fitness magazines such as Oxygen and
Men’s Muscle & Health. He also uses his skills and experience to mentor and
lecture other aspiring trainers at various Australian colleges & institutions.

For more great training and nutrition resources by Michael & The Performance
Revolution Team, visit www.performancerevolution.com.au

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