Sculpt Monumental Shoulders: The Arnold Shoulder Workout


Welcome to the world of monumental physique. The path to achieving those outstanding deltoid mountains lies ahead. It’s all about defining your commitment to strength, consistency, and the invaluable wisdom from one of bodybuilding’s most iconic figures - Arnold Schwarzenegger. This article will be your ultimate guide to the “Arnold Shoulder Workout”, devised by the man himself to craft his legendary physique. Brace yourself, as you’re about to embark on an electrifying journey to achieve those striking boulder shoulders.

Arnold Shoulder Workout



The notion of sculpted, broad shoulders has been at the core of bodybuilding aesthetics for decades. They signify strength and endurance, and are often the most noticeable marker of a well-built physique. Arnold Schwarzenegger, seven times Mr. Olympia, redefined bodybuilding norms with his revolutionary approach to training. His methodologies were innovative for his time, and they continue to serve as guiding principles for many bodybuilders.

Schwarzenegger’s shoulder workout is a testament to his emphasis on isolating and targeting individual muscle groups. The workout was designed to offer comprehensive coverage of the entire shoulder muscle group, focusing on volume and intensity. It has roots in the golden age of bodybuilding, during the late 60s and early 70s, when Schwarzenegger himself was pushing the limits of physical aesthetics. Learn more about Schwarzenegger’s journey here.

Arnold’s Shoulder Workout

Before we dive into the workout, remember that every journey starts with a single step. Your journey to massive shoulders starts with these exercises:

Arnold Press

  • Sets: 5
  • Reps: 8-10
  • Tips: The Arnold press is named after Schwarzenegger himself. It targets the entire shoulder muscle group, promoting overall growth. Remember to keep a controlled movement and fully extend your arms overhead. Use a weight that you can manage with good form for the prescribed reps.


1. Overhead Barbell Press

  • Sets: 4
  • Reps: 6-8

2. Upright Row

  • Sets: 4
  • Reps: 8-10

3. Dumbbell Lateral Raise

  • Sets: 4
  • Reps: 8-12

The superset aims at recruiting all the shoulder muscle fibers. Keep minimal rest between exercises to maintain intensity. Remember to choose weights that you can handle with good form.

Dumbbell Lateral Raise

  • Sets: 1
  • Reps: 50
  • Tips: This burnout set will push your shoulders to the limit. Your goal is to complete 50 reps. You can rest for a brief moment if needed but aim to reach 50 reps as quickly as possible.

Arnold’s Workout Philosophy

Arnold Schwarzenegger’s workout philosophy encompasses more than just physical training. It embodies a mindset of dedication, discipline, and a relentless pursuit of excellence. His success in bodybuilding and beyond can be attributed to several key principles that resonate with his workout routines:

  1. Goal Setting: Arnold believed in setting clear, specific goals and constantly striving to achieve them. By defining your objectives, you can focus your efforts and measure your progress effectively.

  2. Consistency: Schwarzenegger’s work ethic was unparalleled. He emphasized the importance of consistent training, proper nutrition, and adequate rest to optimize results and avoid plateaus.

  3. Variety and Adaptation: Arnold understood the significance of challenging the body through diverse exercises and training techniques. By incorporating variety into your workouts, you can stimulate muscle growth and prevent monotony.

  4. Mind-Muscle Connection: Arnold stressed the importance of establishing a strong mind-muscle connection during workouts. By focusing on the targeted muscles and visualizing their activation, you can maximize the effectiveness of each repetition.

  5. Lifelong Learning: Schwarzenegger embraced a growth mindset, continually seeking knowledge and learning from others. He encouraged aspiring fitness enthusiasts to explore different training methodologies and incorporate what works best for their individual goals.

By integrating these principles into your fitness journey, you can adopt Arnold Schwarzenegger’s holistic approach to achieve remarkable results.


Congratulations! You’ve discovered the secrets behind the Arnold Shoulder Workout, a challenging and effective routine designed to sculpt and strengthen your shoulders. By incorporating the exercises outlined above, you’ll be well on your way to developing well-defined deltoids and achieving your fitness goals.

Arnold Schwarzenegger’s shoulder workout is renowned for its intensity and effectiveness in building well-rounded, monumental shoulders. However, it’s important to approach this regimen with respect for its intensity and proper form in mind. Remember, before starting any exercise program, it’s crucial to consult with a professional to ensure it aligns with your current fitness level and any specific requirements or restrictions you may have.

There are no shortcuts—everything is reps, reps, reps.

Arnold Schwarzenegger

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