Bodybuilding SHOULDER & ARM Workout Video

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Complete muscle building shoulder and arm workout program that you can do at the gym.

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This is a complete bodybuilding shoulder and arm workout routine that will help you build muscular mass in your deltoids, biceps, and triceps.

For each muscle group we’ll perform a heavy mass building move along with a lighter isolation exercise to pump up the muscles.

We’re going to start this workout off with the Bradford Press. This is a unique shoulder press variation that will warm up the entire shoulder complex and improve mobility throughout your shoulder joints.

The Bodybuilding Shoulder & Arm Workout Routine is as follows:
– Bradford Press – 3 sets of 20 reps
– Seated Dumbbell Shoulder Press – 3 sets of 8-10 reps
– Dumbbell Side Lateral Raises – 3 sets of 10-12 reps
– Standing Bicep Barbell Curls – 3 sets of 8-10 reps
– Incline Bench Dumbbell Curls – 3 sets of 10-12 reps
– Tricep Cable Push Downs – 3 sets of 8-10 reps
– Overhead Tricep Dumbbell Extension – 3 sets of 10-12 reps
– Dumbbell Shrugs – 3 sets of 15+ reps

This is a great workout for building overall mass, definition, and thickness throughout your shoulders and arms.

Give it a try for yourself and if you have any questions, comments, or feedback, please post them in the comments section below.

Make sure to click SUBSCRIBE so you can stay up to date with all my latest bodybuilding workout videos.


Tony McGurk says:

Hey Lee, I’m 54 & a late starter as I only began weight training a couple
of years ago. I’ve been doing full body 3 days a week on & off a bit in
that time & have started getting more regular with my workouts the last
month or so. Wanted to move up to a 4 day split routine & just wanted to
ask does it matter in what order you do each workout day? The reason I ask
is that at the gym I go to lots of guys seem to have Monday as chest day &
there”s always a big wait for the squat rack for benching? Thanks in
Kind regards, Tony

troutkillerr says:

Hi Lee

I’ve been doing your 3 day split routine, but wanted to try a 4 day
routine, so I’m going to give this a go. My only question is… When should
I work my stomach? In your 3 day split you did it on a leg day, should I do
the same in this routine?

I’ve been going to the gym for a few months now using your 3 day routine
and I’ve noticed a massive difference. I’d just like to say thanks for the

Jimmy Halim says:

why did you completely ignored rear deltoids it’s very important for
posture .

Omar Mohsen says:

Hi Lee, thank you so much for your great program, i need to ask you as i am
not a tall man and i dont look for huge muscles, can i work on your 12-week
program with less weights? i mean do i have to carry high weights to feel
the difference?

Thanks in advance

Kevin Maddick says:

Great combination Mate…never thought of doing Shoulders and Arms
together….will use this routine next week…change up my routine a
bit…makes it interesting Thanks Mate 

Danny2Lisa says:

I noticed your chair was slightly slanted for the seated shoulder press.
Is it better to have it that way or just straight vertical?

Mohamed Fawzy says:

Thanks Lee for all the shared info…

845ToastT says:

Im going to do this workout today. Glad you posted it, but im going to add
in facepulls 3 sets of 12.

Justin Nunner says:

Great video, I love it, but just one question. Along with your other
workouts, should you do each workout once a week or once a day?

markohoppis says:

Has Lee made a video on on dieting tricks and techniques to get down to a
low bodyfat percentage without losing lean mass?

Simon Penagos says:

should i do the tricep overhead extension sitting down ? 

Aust12 says:

Why are you wearing a sweater that looks uncofterbile

Mareks Pastars says:

wrong workout 

bgainesDM1 says:

Can’t wait for the video on legs B-) Great routine, btw B-)

Keith Laramee says:

I’m always nervous about any behind the head press (e.g. Bradford Press). I
used to do the behind the head military press all the time, but as I got
older I was concerned about putting my shoulder joint in such a weak,
unnatural position and under stress (weight). I had damaged my rotator cuff
years ago and now do everything I can to protect that joint. I now will
only do any shoulder press “in front”. Your thoughts?

FrancoCT15 says:

you dont do any posterior delt exercises? I see you did one at the end of
your chest workout, but it would be good to do one on your shoulder workout

Deez Nuts says:

Hey Lee,

I am 16 and going into a second year of wrestling, which works all body
parts but leaves the forearms and quads unbelievably fatigued afterwards.
So my question is what is a good way to build great endurance for thighs
and forearms over the summer before the season starts? (only workout gear
are dumbbells + pull ups on some molding)

Thank you
– D

Camilo says:

Hey Lee, great workout! But I have a different question: When I´m training,
I´m feeling more and more tired in my routines. Not muscular tired, I know
a can lift more but I´m can´t because im usually out of breath, What should
I do? Maybe work on some cardio?

356 Pounds TO FIT says:

Ever do any lower rep 4-6 range? Thanks for the exercises & sharing your

therock1092 says:

Lee, just did this workout…what a killer workout! Thanks, man!

Kent Wong says:

Hey coach, another great video indeed. May i know how much should we rest
in between the rest and each of the exercises for this program? thank you

mah dafaka says:

No exercises for the long head of the bicep? how come?

Big L says:

Lee no offense but you look like elliot Rodgers so much, you remind me of
him heaps

bala bean says:

great vid and great workout thanks

10033488 says:

What do you do for a living, just online coaching?

kikko4E says:

Like the addition of the Bradford press warm up,
definitely adding that to my shoulder workout!

Infiniti 001 says:

It is our cool body building coach MR Lee Hayward 

Anthony Pino says:

U forgot back of shoulder….there’s three parts

pingga97 says:

Hey lee can you post a LEG workout video?

Chris Montuori says:

Great work out routine. How many times a week would you do this?

Sean McCullagh says:

Hey lee, I have a problem with my chest its called “pectus excavatum” I was
wondering if you could do a workout video about that, thanks Sean

ELepiphone says:

How come you changed gyms? 

Paul White says:

great workout . Could do with a bit more 9/10 Lees workout are always top 

Paparmane says:

you’ve switch gym? the older one looks better lol

Tatanka Iyotake says:

Great vid! Best regards from Brazil! 

shaun marchant says:

Is Bradford Press just empty bar warm up?

Thug Life Funny Videos says:

Your videos are awesome

Sandeep Patil says:

Can I include front dumbell raise along with these?

Iranian Prince says:

Great , Thanks.

J.D. Mosley says:

How long should the rest between sets be?

Brian Eduardo says:

very good… you recommend shoulders and arms together… I tend to to
shoulders and arms separately on different days….

kingmike9879 says:

your gym looks pretty hardcord

marino4691 says:

i like to do the side raises with fully locked out arms and bending the
torso a bit forward. so i can take out the front dealts, have to lower the
weight a bit, and it’s harder

Domingo Boquia says:


DoMiNaToR2465 says:

Great workout sir 🙂 

Silverback Sovereignty says:


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