Bigger and stronger shoulders and arms with this workout

It's quite common among men over 40 to believe or to be talked into thinking that they can't gain muscle naturally. This couldn't be further from the truth. If you're healthy, and follow proper strength training, a good diet paired with at least 7-8 hours of good-quality sleep, you will grow muscle naturally even when you're almost 50 like me.

Scientists agree that we have the power to build muscle after the age of 40

I'm reading on Harvard'swebsite that "men tend to lose as much as 3% to 5% of their muscle mass per decade after age 30" but also that we've got the power to slow this natural decline and perhaps even reverse it. The solution is to lift weights — often enough, long enough, and heavy enough. "Weight training is the best way to keep the muscle mass you have and even increase muscle mass you may have lost with aging," says Shawn Pedicini, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Hospital.

Agree! I've seen it happen in the last ten months of consistent training since I started training again. The progress I have made in this relatively short time is the best proof I can make to back up my statement. I have made this progress by relying solely on whole foods, mostly home-cooked. The only supplements I've taken so far were concentrated fish oil for Omega 3, vitamin D, and vitamin E, bee pollen in the first couple of months of my fitness journey, and some multivitamins and minerals every once in a while, less than 2-3 times a week, and not every week. I also get enough sleep. Usually 7-8 hours a night. My diet is alright, my sleep and stress management are OK, but above all these, I train hard! So I'm sure I make good progress mainly because I give my muscles no choice but to grow, and get stronger. Of course, I have realistic expectations for my age, and I train wisely to avoid injury. Stretching and warming up well are a must-have in my training routines.

This is one of my routines for bigger and stronger shoulders and arms

Shoulders workout

1. Stretching and warming up for at least five minutes

2. Lateral Raise (Dumbbell)

I start with a Lateral Raise to get the blood flowing into the solders and properly prepare the muscles for heavier lifts with the next exercise.

• Set 1: 14 kg (~31 lbs) × 15 reps
• Set 2: 16 kg (~35 lbs) × 12 reps
• Set 3: 10 kg (~22 lbs) × 15 reps

3. Overhead Press (Dumbbell)

• Set 1: 20 kg (~44 lbs) × 15 reps [Warm-up]
• Set 2: 24 kg (~53 lbs) × 7 reps [Failure]
• Set 3: 24 kg (~53 lbs) × 6 reps [Failure]
• Set 4: 24 kg (~53 lbs) × 4 reps [Failure]

I mark sets with "failure" when I can perform one more rep with that amount of weight.

4. Upright Row (Barbell)

I usually perform this exercise with the Olympic bar.

• Set 1: 20 kg (~44 lbs) × 20 reps [Warm-up]
• Set 2: 40 kg (~88 lbs) × 10 reps
• Set 3: 40 kg (~88 lbs) × 10 reps
• Set 4: 40 kg (~88 lbs) × 10 reps

Biceps and triceps workout

Bicep Curl plus Triceps Extension (supersets)

I perform these exercises with an EZ curl bar (a type of barbell with a curved shape that allows for a more comfortable and natural grip when performing arm exercises). It goes like this to have super sets: one set for Bicep Curl and immediately after one set for Triceps Extension then a 60-90 seconds break and repeat.

EZ-Bar Curls

• Set 1: 8 kg (~18 lbs) × 50 reps [Warm-up]
• Set 2: 28 kg (~62 lbs) × 15 reps
• Set 3: 38 kg (~84 lbs) × 10 reps
• Set 4: 38 kg (~84 lbs) × 10 reps
• Set 5: 38 kg (~84 lbs) × 10 reps

This is how I do the EZ-Bar Curls

Seated Overhead Tricep Extension with an E-Z Curl Bar

• Set 1: 8 kg (~18 lbs) × 50 [Warm-up]
• Set 2: 28 kg (~62 lbs) × 15 reps
• Set 3: 38 kg (~84 lbs) × 10 reps
• Set 4: 38 kg (~84 lbs) × 10 reps
• Set 5: 38 kg (~84 lbs) × 10 reps

This is how I do the Seated Overhead Tricep Extension with an E-Z Curl Bar

Incline Curls (Dumbbell)

• Set 1: 14 kg (~31 lbs) × 15 reps
• Set 2: 16 kg (~35 lbs) × 10 reps [Failure]
• Set 3: 16 kg (~35 lbs) × 7 reps [Failure]
• Set 4: 16 kg (~35 lbs) × 6 reps [Failure]

Rope Triceps Pushdown

• Set 1: 50 kg (~110 lbs) × 12 reps
• Set 2: 50 kg (~110 lbs) × 12 reps 
• Set 3: 50 kg (~110 lbs) × 10 reps [Failure]
• Set 4: 50 kg (~110 lbs) × 10 reps [Failure]

I don't always work out my shoulders and arms on the same day. Sometimes I do chest and triceps on one day, and back and biceps on another day. It all depends on how crowded the gym is, and how I feel. For example, if I have Delayed Onset Muscle Soreness (DOMS) in my biceps or triceps I'll split the arms workout and give it more rest before a new workout. When I feel strong and DOMS-free, I do this arm workout with the supersets on the same day as the shoulders or chest workout. When I work out the triceps on the same day as the chest, I swap the Rope Triceps Pushdown for Triceps Dips. Or if I do biceps on the same day as back, I swap Incline Curls (Dumbbell) for chin-ups.

---