Outstanding Idaho Workout.

[Szczepankiewicz]

I thought I would let you in little secret I've
found for building my arm and shoulder
muscles. You might wish to adopt this
regimen - 3 days a week works well.

I start by standing outside behind the house
and, with a 5 pound potato sack in each hand,
extend my arms straight out to my sides and
hold them there as long as I can.

After a few weeks I moved up to 10 pound
potato sacks, then 50 pound potato sacks and
finally I got to where I could lift a 100 pound
potato sack in each hand and hold my arms
straight out for more than a full minute!!

Next, I started putting a few potatoes in the
sacks, but I would caution you not to overdo it
at this level.

Spanky: Make sure they're genuine Idaho Potato sacks.

[Builderofmuscle]

Interesting, but weights will work great too

Here are some good shoulder and arm routines:
Shoulders:
Front raises - you can do thses with a standing barbell, standing dumbell, standing cable with straight bar or rope handle, or with a D-handle, Lying cable raise, standing machine raise.

Lateral Raises - Standing dumbell (bilateral and unilateral), standing cable raise to front of body or behind the back, stadning or seat machine raise, inline lateral raise, or eccentric-accentuated lateral raise.

Rear Raises (bent-over) - Dumbell, incline bench, cable, head on bench with dumbell, cable on incline bench, standing cable, power raise, reverse peck deck flye.

Choose 3-5 exercises, with 3-4 sets of 8-12 reps.

Biceps: There are lots of bicep exercises, these are the best mass builders - Barbell curl, hammer curls, and dumbell curl

Triceps: Same here, - Close-grip bech press, dip, barbell triceps extensions

Do 3-4 sets of 8-12 reps