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  1. #1
    Registered User Franfitness1990's Avatar
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    Question re: weights for building shoulders/arms

    Hi all,

    I am new to Bodybuilding.com currently on a fitness journey, my main goal is to build upper body strength, definition in my shoulders arms and back.

    I am currently doing the below using 5kg on each side.
    Lateral front raises 4 sets 8 reps
    lat side raises 4 sets 8 reps
    bicep curls 4 sets 8 reps
    shoulder press 4 sets 8 reps
    Arnold press 4 sets 8 reps
    dumbbell reverse fly 4 sets 8 reps

    kettlebell swings 8kg

    Lat machine 15kg 4 sets of 8


    I have read online that using 5kg wont touch the sides, fine to use this to perfect form but that I need to up the weight and do less reps, is this right? do I do this progressively each time im doing the workout, or is this per week, per couple of weeks? I have read conflicting info online.

    I follow a high protein diet, eating well. cardio 2 times a week

    any advice would be really great, I want to make sure I am on the right path.

    Thank you
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  2. #2
    eye of the tigress etet1919's Avatar
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    The (thorough) advice and guidance from hardyboysare and myself wasn't enough?? I guess I don't meet the female standards of shoulder and arm definition

    Do you have more specific questions about obtaining decent muscle development or strength? IMO, you're starting out with way too much volume for delts and basically nada for lats...

    Edit: Fierce 5, All Pros and Bret Contreras was all recommended on the workout subforum earlier today....
    Last edited by etet1919; 10-21-2019 at 07:41 PM.
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  3. #3
    Registered User Franfitness1990's Avatar
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    Originally Posted by etet1919 View Post
    The (thorough) advice and guidance from hardyboysare and myself wasn't enough?? I guess I don't meet the female standards of shoulder and arm definition

    Do you have more specific questions about obtaining decent muscle development or strength? IMO, you're starting out with way too much volume for delts and basically nada for lats...

    Edit: Fierce 5, All Pros and Bret Contreras was all recommended on the workout subforum earlier today....


    Hello, no it was! I am new to this site and was not sure where I should be posting so posted in both. I have checked out the programmes provided, I am going to choose one as I am overwhelmed in the gym and need a set routine, still scared to use some of the equipment in the gym as its very male dominated and I am just starting out!
    when you say way to much volume for delts and nothing for lats is there a specific exercise you feel I should add to my routine or just stick to the programme

    thanks again I really appreciate the help
    Francesca
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  4. #4
    eye of the tigress etet1919's Avatar
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    Hi Francesca! I would follow the program as written for now! They have all been carefully thought out and organized with proper balance and progression in mind, for building both strength and muscular development. Females can follow these programs as well as the men. Obviously, we just begin with low weight and progress slower... Don't be intimidated by the men in the gym, btw!! They are truly there to improve themselves and not looking to judge anyone!! This is the truth!
    Last edited by etet1919; 10-22-2019 at 06:15 AM.
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