A Little Shoulders with a Side of Arms Friday Workout

After taking yesterday off from the gym, I was ready to get in there this morning and train! Yesterday’s off day was planned, as I had a heavy metal concert Wednesday and got home late. I saw Testament and Sepultura at The Ritz in Ybor. Awesome show!

I combined shoulders and arms for my workout since I normally train shoulders on Thursdays and arms on Fridays. Here’s the workout below:

Shoulders & Arms Workout

  • Lateral Raises
    • 5 sets x 12, 12, 10, 8, 8 reps
  • Seated Barbell Press (Smith Machine)
    • 4 sets x 10, 8, 6, 6 reps
  • Dumbbell Shrugs
    • 4 sets x 12 reps
  • Standing EZ Bar Curls
    • 4 sets x 12 reps
  • Cable Pressdowns
    • 4 sets x 12 reps

Click Here for My #1 Test Booster & Fat Burner Stack

I’ve been going heavy on my compound lifts. I actually worked my way up to some decent weight on lateral raises. But seated barbell press was the highlight for going heavy.

After that, I upped my reps to 12. I had trained a little arms earlier this week (biceps after back and triceps after chest). I like hitting them twice a week when possible.

Martial Arts and Stretching

I didn’t mention this in the title of this post but I want to share something new I’ve been doing. Of course it’s not new to you if you follow me on Facebook.

I’ve been easing into some martial arts training, mainly practicing various types of kicks. With martial arts and kicking comes stretching. I spend the first 5 minutes stretching, and some of that is stretches you’ll find in Yoga. On a side note, my wife and I took a Yoga class for the first time this week! Very interesting, relieving, and we’ll continue this.

I practice my kicks for about 10-15 minutes. I’ll follow that up with more stretching. This workout will take anywhere from 15-25 minutes, depending on what I’m going and how much time I have. And I end with my normal cardio, which is a 30 minute walk on the treadmill (I also use this time to study Thai language).

Hope you have a great Easter weekend, and to my Thai friends and family, happy Songkran!

Train with Passion,


About the Author Jason Stallworth