Can you workout biceps triceps and shoulders on the same day? This question arises in our minds when we’re over-motivated towards our fitness goals and want to become Arnold Schwarzenegger in just one day.
In this blog post, we are going to discuss that it is okay to workout your biceps, triceps, and shoulders on the same day, precautions and pre-workouts you should take after such an intense workout, and many more technical tips that help you reach your fitness goal.
Note: In this blog post, we indicated the biceps, triceps, and shoulders as upper arms. So don’t get confused with this.
Can you workout biceps triceps and shoulders on the same day ?
Yes, you can work on the biceps, triceps, and shoulders on the same day, but first, you should follow some expert tips while doing it with proper pre-and post-workout nutrition.
Workout forms you can do to work on biceps, triceps, and shoulders
Warm-up
First things first, there are tremendous benefits you can get if you warm up properly before your workout routine. Warming up helps increase the blood flow in your muscles and makes your body ready to go.
for an intense workout. You can go with cardio such as jogging, jumping jacks, or stationary cycling. 5–10 is more than enough for a warm-up.
Biceps Exercises
Barbell or dumbbell curls: In this, you have to perform 3–4 sets of 8–12 reps. Now if you want to increase the weight of a barbell or dumbbell, then do a little bit, but make sure you maintain a proper form.
Hammer Curls: 3–4 sets of 10–12 reps are more than enough hammer curls because they target both your brachialis muscles and biceps.
Triceps Exercise
Tricep Pushdowns: You can perform tricep pushdowns with the help of a cable machine. Perform 4-5 sets of 9–12 reps.
Tricep Dips: Take support from the bench and perform 3–4 sets of tricep dips of 8–12 reps.
Skull Crushers: Perform 4-5 sets of 9–12 reps.
Shoulder Exercise
Overhead Press: The overhead press helps target your middle and front deltoids. Perform these 3–4 sets of 10–12 reps.
Lateral Raises: If you want to target your side deltoids, then perform lateral raises of 4-5 sets of 12–15 reps.
Face Pulls
Face pulls focus on the rear deltoids, and you can perform 4-5 sets of 12–15 reps.
Pro Tip: While performing this, always try to focus on your muscles when they expand and contrast for better results.
After your workout, cool down your body for 5–10 minutes with a little bit of stretching.
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How many days in a week can you do an upper-arm workout?
It is always recommended to take a break after working on one of your body parts. Here is the answer to how many days you can work on your upper arm in a week.
Beginners: If you’re a beginner and have just entered resistance training, then you can perform upper arms 2-3 times a week.
Also note that after each session, give at least 48 hours of a gap so that your body can recover to full capacity. You can perform it on Monday, Wednesday, and Friday.
Intermediate: If you’re an athlete and have strength in your upper body, then perform an upper arm workout 3–4 times a week. For example, you can work every alternate day, which is more than enough for your biceps, triceps, and shoulders.
Advance: If you’re an elite athlete to achieve something in bodybuilding, then training your upper arm 4-6 days a week is a must. For this, you can bifurcate the shoulder, biceps, and triceps on different days.
A pre-workout you can take for the upper arm
The reason to do a pre-workout is to boost your energy level so that you can perform each rep with focus and intensity. Here are some pre-workouts you can take for your upper arm.
Caffeine
Caffeine helps to increase your energy level and alert you before performing a workout routine. You can start it with a moderate dosage.
Creatine
Creatine is an effective supplement that helps increase muscle strength and power. It is the first choice for those who are looking for resistance training.
Beta-Alanine
Beta-alanine helps to enhance your muscle endurance and also reduces the buildup of lactic acid. As per some healthcare professionals, it also helps you perform more reps with less fatigue.
BCAA’s
BCAA’s also gained popularity as a muscle recovery supplement. You can take it as a pre-workout. Read more about the benefits of BCAA’s
Pro Tip: Before taking any supplement, consult with your coach or trainer. If you’re doing workouts at home, then you can also take a consultation online with gym professionals.
Post-workout, you can take an upper arm
Protein
If you’re an elite athlete, then you can understand how significant it is to take post-workout meals and supplements. Here is a list of post-workout supplements you can take to recover faster, but make sure the protein is of high quality.
Whey Protein: Your protein intake should be within 30 minutes after your workout session. It helps to repair your muscles and provide overall recovery.
Plant-based protein: For those who are vegetarians, they can go for hemp, pea, or rice protein.
Lean Meats: For non-vegetarians, turkey, beef, and chicken are the best sources of protein.
Fish: Fish like tuna and salmon are best because they are rich in omega-3 fatty acids.
Dairy: Low-fat milk is also a great source of protein. You can also take yogurt and cottage cheese.
Carbohydrates
Carbohydrates help replenish glycogen stores and provide instant energy. Here are some rich sources of carbohydrates.
Complex Carbs: Brown rice, whole grains, quinoa, and oats are the best sources of carbohydrates.
Fruits: Those fruits that are high in fiber also have a great source of carbohydrates. For example, bananas and berries
Starchy Vegetables: Regular and sweet potatoes are the best sources of carbohydrates.
Fats
Healthy fats are most important for overall body health. To fulfill the requirement of daily fats, you can take avocados, seeds, nuts, and olive oils.
Hydration
Athletes who do intense workouts always sweat a lot. In this case, your body loses a lot of water, and to fulfill this, drink 8 glasses of water. You can also add electrolyte powders.
Supplements
You can also take supplements post-recovery but first, you need to consult a gym professional or dietician.
Meal Timing:
Eating a regular meal is also good for your overall health, but make sure your meal is not overloaded with carbohydrates. There should be a combination of nutrients.
Recovery tips after working out on the upper arm
Here are some recovery tips for you so that you can recover quickly for the next hit.
Hydration: Earlier, we discussed the importance of hydration, but this is the most basic thing every one of us forgets. Drink plenty of water, and if possible, take electrolyte powder because we sweat heavily during workouts.
Active Recovery: Active recovery is nothing but low-intensity activities like cycling and walking. On your rest days, you can engage yourself in these activities. It helps to promote blood circulation.
Stretching: Under stretching, you can perform static stretching, which helps to improve flexibility. You can also focus on your upper arms while you stretch. 15-20 seconds of focused holding are beneficial.
Foam Rolling: Foam rolling on the body is one of the most relaxing activities for your body. It improves blood flow and reduces muscle tension.
Sleeping: A full, deep sleep helps to recover your body much more effectively. For this, you can create a sleep-friendly environment by lowering the temperature of the room and keeping the light dim.
Practice Mindfulness: If possible, practice mindfulness and breathing exercises. It helps to reduce stress and relax your overall body.
FAQ
Yes, you can train your shoulders and triceps together.
No, you should not hit your shoulders on arm day because it may cause overtraining.
You can bulk up your shoulders by doing lateral raises, face pulls, and an upright row.
Conclusion: Can you workout biceps triceps and shoulders on the same day
Yes, you can work out your biceps, triceps, and shoulders on the same day, but with this, you have to be careful for your recovery. We shared some useful tips so that you can follow them and recover for the next session.
We also shared where you can get quality protein and carbohydrates.
No doubt, diet, and recovery are important, but while training, you have to focus on each rep for better results.
Thanks for reading, and keep growing.
