What would be a good work out to make my shoulders and arms bigger?

Question

I got out of football and well I'm still fit but I've noticed I'm not as buff as I used to be, I'm 6'2 tall and wannna look bigger! how can I do this?

Answer 1

Do the following for your shoulders (use weight that you can only repeat 4-6 times)

Shoulder Press
Military Press
Behind Neck Press
Front Raise
Arnold Press
Upright Row
Lateral Raise
Rear Delt Row
Shrug (you need to work on your trap and delt together)

And these for your arms (use weight that you can repeat only 12-15 times)

Triceps Dip
Close Grip Bench Press
Lying Triceps Extension
Tricep Extension
Bent-over Triceps Extension
Pushdown
DB Kickback
Overhead Triceps Extension
BB Curl
Cable Curl
DB Curl
Incline Curl
Preacher Curl
Concentration Curl

Don't just do the above alone, also work on your Chest, Back and Legs as well. It's hard to get other muscles big (enough) without training the major muscle groups first.

For more details, see Max OT (do search on Internet) -

http://search.yahoo.com/search?p=Max+OT&fr=yfp-t-501&toggle=1&cop=mss&ei=UTF-8

Answer 2

If you're just looking for aesthetics go with the usual seated shoulder presses and the many variations of the bicep curls. But if you want to grow and be more functional do try these exercises. Combined dead lift with shoulder press, high pull from the waist, walking shoulder press, walking shoulder shrugs, farmer's walk, chin ups, pull ups, use lat pull down with reverse hand grip, walking bicep curls. Of course you don't need to do all these at one time. Probably be okay with two exercises each. But be sure to work all your muscles equally and especially work your front and back with the same poundage of weight. For sets and reps I would go with 3-4 sets of 8-12 reps. Of course change your routine up every 3-4 weeks. And try to do all aspects of lifting (endurance, mass, strength.) Keep up with your calories and limit your cardio to 20 min. 3 days a week.

Answer 3

There are different exercises you can do.

Try using a preacher bench with a curl bar for 3 or 4 sets then use dumbbells on the preacher bench for 3 sets.
After that try incline dumbbell curls for 3 sets.
That will give you a decent biceps work out.
Next time switch it up and do standing alternating dumbbell curls, standing curls with a long bar and alternating dumbbell curls once again.
Remember to go heavy with less reps if you are looking for size and lighter with more reps if you want a toned look.

For the shoulders shrugs will hit your traps and not hit your delts.
Try a overhead press with a long bar, this will give you a good overall shoulder workout, but make sure your back is supported, you can sit backwards on the preacher bench using it to support your back.
Then switch to overhead alternating dumbbell raises using the bench for support as well. Then front, side and rear deltoid raises to finish off your shoulders. 3 sets of each should be fine.
You can add in standing up right rows for your shoulders as well to spice things up.

Check out MensHealth, they have a excellent web site.
Remember do not get in a rut using the same routine for too long.
Your muscles will get accustomed to the routine and you will get less results the more you use the same exercises.

Answer 4

Deltoid Press

with dumbbells in hands hold at 90 degrees so your elbows are in your sides and palms facing up - keeping elbows into your sides rotate dumbbells out to side (it is a small movement, so don't expect to go too far) - repeat 3 sets of 20 reps - then do it with palms facing each other (like your in position for a hammer curl) and do 3 sets of 20 reps - don't forget to rest inbetween

Answer 5

excersise is best benefficial in case you have the correct nutrients. Low carb vitamin, and while you exercise, do prime repetitions with the bottom weight. That approach you are going to tone up alternatively of bulk up, whilst, burn fats. Stay away sort the entire unhealthy matters plenty of humans devour. Burgers, fries, ice cream, and so on... you already know the relaxation.

Answer 6

Get yourself two dumbbells, (probably 40-50lbs a piece) and start doing shrugs, and arm curls. If you dont like this idea then go to the gym and get on the chest-exercise equipment.

Answer 7

Buy the Revolution, like I did, I'm not big like that but it's an awesome machine, you can do over 100 excersises.

www.bowflex.com

click on revolution

Answer 8

Do what most people would do... use weights at a gym.