Shoulders and Arms workout: Pull-up, Kettlebell One Arm Clean And Jerk and 5 more
A shoulders-and-arms day of 7 exercises and 21 working sets, built by a SPLYT user and published without their name. It takes about 45 minutes and uses cable, dumbbell and barbell.
Most of the work goes to the biceps (6 sets), triceps (6 sets), chest (3 sets). It opens with pull-up and finishes with cable high pulley overhead tricep extension.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Pull-upLats- Sets
- 3
- Reps
- 10
- Rest
- —
Kettlebell One Arm Clean And JerkShoulders- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Incline Bench PressChest- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Hammer CurlBiceps- Sets
- 3
- Reps
- 10
- Rest
- —
Barbell Lying Triceps Extension Skull CrusherTriceps- Sets
- 3
- Reps
- 10
- Rest
- —
Cable CurlBiceps- Sets
- 3
- Reps
- 10
- Rest
- —
Cable High Pulley Overhead Tricep ExtensionTriceps- Sets
- 3
- Reps
- 10
- Rest
- —
Sets per muscle
21 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
Equipment: Cable · Dumbbell · Barbell · Bodyweight · Kettlebell
Questions
How many sets is this shoulders and arms workout?
21 working sets across 7 exercises: 3 of pull-up, 3 of kettlebell one arm clean and jerk, 3 of dumbbell incline bench press, 3 of dumbbell hammer curl, 3 of barbell lying triceps extension skull crusher, 3 of cable curl and 3 of cable high pulley overhead tricep extension. Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.