The first thing to remember about designing a workout routine is that there should be nothing routine about it. Your regimen should be constantly evolving so you keep your body guessing and your muscles consistently stimulated. This is essential because the body can develop an immunity to the exact same exercise over and over, causing you to hit a plateau in your progress.
In addition to regularly changing up your regimen, you can also utilize special weight training intensity techniques from time to time. Pre-exhaustion training is a great one for us drummers. The specific way I recommend using this technique is by performing high-rep sets with light dumbbells just before each of your regular sets for your arms and shoulders.
Perform the following exercises at a quicker-than-usual tempo:
Biceps: Light Alternating Dumbbell Curls, followed by a heavier bicep curl exercise of your choice.
1. Stand up, with your arms by your side and a light dumbbell in each hand, facing your legs.
2. Curl your right arm upward, gradually twisting your wrist 90 degrees so that your palm faces your shoulder at the top of the movement.
3. As your right arm is returning to its starting position, curl your left arm upward exactly the same way. This is one rep. Do 25.
Rest 15 seconds, then perform a regular set of heavier curls with a barbell or on a machine. Repeat two or three times.
Triceps: Light Alternating Overhead Dumbbell Extensions, followed by a heavier triceps exercise of your choice.
1. Grab a pair of light dumbbells, stand up straight, then place both hands behind your head, palm-to-palm, with the dumbbells facing upward.
2. Extend your right hand up toward the ceiling.
3. As your right hand is returning to its starting position, extend your left hand upward the same way, then return to starting position. This is one rep. Do 25.
Rest 15 seconds, then perform a regular set of heavier tricep presses. Repeat two or three times.
Shoulders: Light Side Lateral Raises, followed by a heavier overhead shoulder pressing exercise of your choice.
1. In a standing position, lean forward slightly with a light dumbbell in each hand, elbows bent, and palms facing down, just in front of your midsection.
2. While maintaining this exact position, raise your elbows until your arms are parallel to the ground.
3. Return to your starting position for one rep. Do 25. Rest 30 seconds, then perform a regular set of heavier overhead shoulder presses. Repeat two or three times.
Be sure to consult with your doctor before beginning any new workout regimen.