Combining shoulders and arms in one session is a classic approach that works well for many training splits. Here's how to structure this workout for maximum results.
Why Shoulders and Arms Together?
This pairing makes sense for several reasons:
Complimentary not competing: Shoulders (pressing) don't significantly fatigue biceps (pulling). Your arm exercises won't suffer from shoulder training earlier in the session.
Tricep overlap: Pressing movements for shoulders do work triceps somewhat, but this pre-fatigue can actually be beneficial—your triceps will need less direct volume.
Time-efficient: Hitting three muscle groups in one focused session is practical for most schedules.
Upper body emphasis: Great for a split where you want dedicated upper body work beyond chest and back days.
Complete Shoulders and Arms Workout
SHOULDERS (first)
1. Overhead Press (barbell or dumbbell)
4 sets x 8-10 reps
Rest: 2 minutes
Purpose: Primary shoulder builder, strength foundation
2. Lateral Raises
4 sets x 12-15 reps
Rest: 60 seconds
Purpose: Side delt development, shoulder width
3. Rear Delt Fly or Face Pull
3 sets x 15-20 reps
Rest: 60 seconds
Purpose: Rear delts, shoulder balance
BICEPS
4. Barbell or EZ Bar Curl
3 sets x 10-12 reps
Rest: 75 seconds
Purpose: Primary bicep builder
5. Incline Dumbbell Curl
3 sets x 12 reps
Rest: 60 seconds
Purpose: Long head emphasis
TRICEPS
6. Tricep Pushdown
3 sets x 12-15 reps
Rest: 60 seconds
Purpose: Lateral head, isolation
7. Overhead Tricep Extension
3 sets x 12 reps
Rest: 60 seconds
Purpose: Long head emphasis
FINISHER (optional)
8. Superset: Hammer Curl + Rope Pushdown
2 rounds x 15 reps each
Minimal rest between exercises
Total: 25-27 sets, approximately 55-65 minutes
Exercise Order Principles
Why shoulders first:
• Overhead pressing is technically demanding
• Requires most energy and focus
• Triceps are secondary movers—some pre-fatigue is fine
Why biceps before triceps:
• Biceps haven't been worked yet in this session
• Triceps got some work during pressing—they're pre-fatigued
• Either order works; this is a common approach
You could also alternate biceps and triceps with supersets if you prefer time efficiency over pure performance.
Volume Adjustments
If you're short on time:
• Cut to 2 shoulder exercises (press + lateral raise)
• One bicep exercise (barbell curl)
• One tricep exercise (pushdown)
Total: ~15-18 sets, ~35 minutes
If arms are a priority:
• Keep shoulders at 3 exercises
• Add a third bicep exercise (hammer curls)
• Add a third tricep exercise (skull crushers)
Total: ~30 sets, ~70 minutes
Where This Fits in Your Split
4-day split example:
• Day 1: Chest + Back
• Day 2: Legs
• Day 3: Shoulders + Arms
• Day 4: Rest
5-day split example:
• Day 1: Push (chest/triceps)
• Day 2: Pull (back/biceps)
• Day 3: Legs
• Day 4: Shoulders + Arms
• Day 5: Rest or full body
The shoulders/arms combo works well as a dedicated "upper body pump" day separate from heavier pressing and pulling days.
Common Mistakes
Too much shoulder volume: If you're also doing overhead work on a push day, reduce shoulder volume here to avoid overtraining.
Ego lifting on lateral raises: Swinging heavy dumbbells doesn't build delts. Controlled reps with moderate weight work better.
Neglecting rear delts: Most people have overdeveloped front delts from pressing. Rear delt work is essential for shoulder health and appearance.
Skipping the compound press: Isolation exercises alone won't build impressive shoulders. The overhead press should be a staple.
The Bottom Line
Shoulders and arms make an effective training combination. Hit shoulders first with a compound press, add isolation work for all three delt heads, then train arms with balanced bicep and tricep exercises.
This structure gives you a complete upper body session that develops pushing muscles, pulling muscles, and everything in between.