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Geoffrey Verity Schofield arms and shoulders mass workout

Seven exercises from Geoff's written arm-and-shoulder session, including paired movements and curls that get heavier as the reps fall.

From Geoffrey Verity Schofield on YouTube, posted
Exercises
7
Listed sets
29
Split
Arms and shoulders

The routine

  1. Superset
    Triceps pushdown6 x 10 to 15
    Reverse-grip curl6 x 20, then 4 to 6

    First 2 sets: 20 reps. Next 4 sets: 4 to 6 reps.

    Source wording: #1a Pushdowns 6x10-15 repsSource wording: #1b Reverse Grip Curls 2x20, 4x4-6Triceps pushdown: sourceReverse-grip curl: source
  2. Superset
    Overhead cable triceps extension3 x 15 to 20
    Seated lateral raise3 x 15 to 20
    Source wording: #2a Overhead Cable Extension 3x15-20Source wording: #2b Seated Lateral Raise 3x15-20Overhead cable triceps extension: sourceSeated lateral raise: source
  3. Superset
    Cable curl5 x 15 to 20, then 10, 6, 3

    First 2 sets: 15 to 20 reps. Then 1 set each of 10, 6 and 3, adding weight.

    Standing rear-delt raise5 x 15 to 20
    Source wording: #3a Cable Curl 2x15-20, 10,6,3 adding wtSource wording: #3b Standing rear delt raises 5x15-20Cable curl: sourceStanding rear-delt raise: source
  4. Dumbbell curl1 x 20 to 30
    Source wording: #4 Dumbbell Curls 1 set of 20-30Dumbbell curl: source

The routine comes from the seven exercise lines in Geoff's own video description. Watch the video for how each lift is done.

How the session is built

  • The a/b numbering pairs pushdowns with reverse curls, overhead extensions with lateral raises, and cable curls with rear-delt raises.
  • There are 29 listed sets. Cable curls and reverse curls have different rep targets within their sets; do not flatten them into one range.
  • The final dumbbell curl is a single high-rep set.

Who it suits

Lifters who already have an established training week and want a high-volume arm-and-shoulder session.

Follow this workout

Follow the set-by-set targets above. Reverse curls and cable curls change their rep targets during the exercise.

Swaps if you lack the gear

ProblemDo this instead
No cable stationA free-weight substitute changes the movement and resistance profile; it is your adaptation.
No seated raise setupStanding dumbbell raises change body support; keep that distinction in your training log.

Swaps and the notes on how the session is built are ours, not Geoffrey Verity Schofield's.

Questions

Are all cable-curl sets 15 to 20 reps?

No. Only the first two. The next three sets are 10, 6 and 3 reps with increasing weight.

How many reverse-curl sets?

Six total: two sets of 20 and four sets of 4 to 6.

Lift and run on one plan.Get Zurge

More from Geoffrey Verity Schofield

The video belongs to Geoffrey Verity Schofield and is embedded from YouTube. Zurge is not affiliated with or endorsed by Geoffrey Verity Schofield. Routine checked against the video on Nov 9, 2026. Spotted a mistake? Tell us.