Zurge
Creator workout

Mike Israetel / Renaissance Periodization mass gain shoulders and arms workout

RP's Tuesday evening session uses spider curls, machine lateral raises and forearm barbell curls for five working sets each.

From Mike Israetel / Renaissance Periodization on YouTube, posted
Exercises
3
Working sets
15
Split
Shoulders and arms

The routine

  1. Spider curl5 x 10 to 20

    0 to 1 reps in reserve. Myo-reps used; mini-set pattern is not written in the description.

    Source wording: Spider Curls 5 sets of 10-20 reps, 0-1 RIR, Myoreps UsedSpider curl: source
  2. Machine lateral raise5 x 10 to 20

    RP labels this Machine Delts. Keep the effort at 0 to 1 reps in reserve; myo-reps are noted.

    Source wording: Machine Delts 5 sets of 10-20 reps, 0-1 RIR, Myoreps UsedMachine lateral raise: source
  3. Barbell wrist curl5 x 10 to 20

    0 to 1 reps in reserve. Short breaks while alternating turns with a training partner.

    Source wording: Forearm Barbell Curls 5 sets of 10-20 reps, 0-1 RIR, Short Breaks (back to back with training partner)Barbell wrist curl: source

The routine comes from the Tuesday PM section of the video's description; the video title identifies Day 2 PM. Watch the video for how each lift is done.

How the session is built

  • The video is Day 2 PM of RP's mass-gain series. Its description identifies this as Tuesday PM.
  • Fifteen working sets focus on biceps, delts and forearms. This is a session within a larger training week.
  • The partner alternation on forearm curls is not a three-exercise superset.
  • The source notes myo-reps without spelling out their mini-set pattern. Do not add a guessed number of extra sets.

Who it suits

Experienced lifters looking for a focused accessory session within an existing weekly split.

Run it in Zurge

  • Save it as a routine, supersets included
  • Last time's weight beside every set
  • Rest timer between sets
Save to Zurge

Swaps if you lack the gear

ProblemDo this instead
No lateral raise machineCable or dumbbell lateral raises are editorial alternatives with different loading.
No training partnerTake your own breaks; partner turn length is not a fixed timer prescription.

Swaps and the notes on how the session is built are ours, not Mike Israetel / Renaissance Periodization's.

Questions

Does this include triceps?

The Tuesday PM section covers biceps, delts and forearms. Triceps are trained in other sessions of the source week.

How long are short breaks?

The description refers to alternating with a training partner, without specifying seconds.

Lift and run on one plan.Get Zurge

More from Mike Israetel / Renaissance Periodization

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