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Shoulders & Arms Program – Phase 4

In this fourth installment of six Shoulders & Arms workout routines, we will be manipulating joint angles to put the target muscles under maximal tension. Many people work their shoulders and arms within ‘normal’ angles and ranges of motion without exploring how these variables can be manipulated to their greater advantage. Our workouts will use a lot of staple arm and shoulder exercises but we will look to make these even more effective by applying some of subtle tweaks. If you follow our directions and tweak the exercises as we say, you will put your muscles under extra tension and really develop some definition in your shoulders and arms.

This program is for the gents and the ladies so don’t hold back whoever you are! A PDF link to the program has been provided below. If you are unfamiliar with our program formatting, it is advised the you first read the definitions/abbreviations and program walk-through that is included. All exercises have a technique description and video demo which is viewable by clicking the associated thumbnail pictures or referring to the uploads provided on the blog post. Enjoy the program!

pdf iconPhase 4 – Shoulders & Arms Program

S&A - phase 1

A:1 – Standing Single Arm Dumbbell Shoulder Press


A:2 – Cable Rear Delt Row


A:3 – Cable Single Arm Lateral Raise – to rear



A:4 – Cable Single Arm Bent-over Front Raises



B:1 – Barbell Curls



B:2 – Standing Cable Low-pulley French Press – straight bar


C:1 – Cross-body Single Arm Dumbbell Hammer Curls



C:2 – Seated Lean-away Single Arm Dumbbell French Press


D – Shoulder Horn Dumbbell External Rotation

We would love to hear your feedback on the program. Once you have completed Phase 4 of the Shoulders & Arms Program, send an email to info@performancerevolution.com.au titled ‘Shoulders & Arms Phase 5’ with your feedback and request the next phase of this program.