Fitting training around work, family and everything else life throws at you isn't always easy. But a gym session doesn't need to involve endless sets, exercises and pieces of kit to be effective. Former rugby player and coach Sam Warburton's simple shoulder and arm workout is a prime example.
'I only now train 2 sets per body part,' he shared in a recent Instagram post. The coach also pushes the last sets of each exercise close to, or to failure, allowing for drop sets, pauses and partial reps.
'Failure of one full range of motion rep doesn’t mean failure,' he added.
Warburton's approach to training also allows for flexibility. Instead of focusing on rep ranges, he simply pays attention to effort levels.
'You can grow with 4, and grow with 25, provided the effort is there,' he explained. 'I don’t worry whether I hit 9, 10 or 13. As long as it’s hard.'
For each session, he says 12-15 sets can be enough if you're working close enough to failure. And, for busy schedules, the good news is that 3-4 sessions per week is all you need.
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The Workout
A. Seated Shoulder Press
B. Seated Bicep Curl
C. Seated Lateral Raise
D. Cable tricep Extension
E. Seated Face Pull
F. Dumbbell Shrug
How to Do the Movements
Seated Shoulder Press
Sit upright with your back supported and hold a dumbbell in each hand at shoulder height, palms facing forwards. Press the dumbbells overhead until your elbows are extended, then lower them under control back to the starting position.
Seated Bicep Curl
Sit tall with a dumbbell in each hand and your arms hanging by your sides. Keeping your elbows tucked close to your body, curl the dumbbells towards your shoulders. Squeeze your biceps at the top before lowering the dumbbells slowly back to the start.
Seated Lateral Raise
Sit on a bench holding a dumbbell in each hand by your sides with a slight bend in your elbows. Lift the dumbbells out to your sides to shoulder height, leading with your elbows rather than your hands. Pause briefly before lowering the dumbbells under control.
Cable Tricep Extension
Stand facing a high cable with a rope attachment, holding one end in each hand, thumbs up. Keep your elbows pinned to your sides and extend your arms until they're fully straight. Squeeze your triceps at the bottom before slowly returning to the starting position.
Seated Face Pull
Sit facing a cable machine with a rope attachment set around head height. Pull the rope towards your face, keeping your elbows in line with your shoulders and hands in line with your head, splitting the rope. Squeeze your shoulder blades together before returning the rope under control.
Dumbbell Shrug
Stand tall or begin seated on a bench, holding a dumbbell in each hand by your sides. Keeping your arms straight, lift your shoulders directly towards your ears as high as possible. Pause briefly at the top, then lower them slowly back down.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
