Shoulders & Triceps workout
Full Workout Routine
Machine Lateral Raises Round 1
Additional Videos
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The Proper Form to hit Side Deltoids
If you want to engage the side deltoids to the max, you need to watch the video below.
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Machine Lateral Raises - Warm up set 1
Weight: not too heavy (example: 12kg). *Watch an additional video above to learn the proper form and how to isolate only the side deltoids.
Reps: 20 -
Rest: 1 m
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Machine Lateral Raises - Set 2
Weight: slightly heavier (example: 15kg)
Reps: 15 -
Rest: 1 m
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Machine Lateral Raises - Set 3
Weight: slightly heavier (example: 17kg). *If the weight is too heavy, you cannot isolate the side deltoids by rotating the thumbs slightly toward the floor, and you will engage the trapezius too much.
Reps: 12 -
Rest: 1 m
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Set 4: Drop Set ( Mini-set 1)
Weight: slightly heavier (example: 20kg).
Reps: 10 -
Set 4: Drop Set ( Mini-set 2)
Weight: 20-30% lighter (example: 15kg).
Reps: 12 - 15 -
Rest: 1m 30s
Shoulder Press Machine Round 2
Additional Videos
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All about Machine Shoulder Press
All you need to know about this exercise is in the video below.
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Shoulder Press - Set 1
Weight: not too heavy (example: 10kg plates per side). *Watch an additional video above.
Reps: 12 -
Rest: 1 m
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Shoulder Press - Set 2
Weight: slightly heavier (example: 12kg plates per side)
Reps: 12 -
Rest: 1m 30s
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Shoulder Press - Set 3
Weight: slightly heavier (example: 15kg plates per side)
Reps: 10 -
Rest: 1m 30s
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Shoulder Press - Set 4
Weight: heavier (example: 25kg plates per side)
Reps: 6 - 8 -
Rest: 1m 30s
Face Pull Round 3
Additional Videos
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Face Pull - 2 variations for rear deltoids
Here, you will learn the proper form and 2 variations of the face pull exercise. The most important thing is not to pull elbows just backward but to pull with elbows to the side as well. This way, rear deltoids will be more engaged, so make sure not to use too heavy weights, as the muscle is very small, and the proper form and more reps are what matters here, not the weights.
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Face Pull - Set 1
Weight: not too heavy (example: 12kg). *Watch an additional video above to learn the proper form and how to engage mostly the rear deltoids.
Reps: 15 -
Rest: 1 m
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Face Pull - Set 2
Weight: slightly heavier (example: 15kg).
Reps: 12 -
Rest: 1 m
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Face Pull - Set 3
Weight: same as in the previous 2nd set (example: 15kg).
Reps: 12 -
Rest: 1m 30s
DB Shrugs Round 4
Additional Videos
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DB Shrugs - 2 variations
Learn the difference and the proper form for 2 DB shrugs variations.
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DB Shrugs - Set 1
Weight: not too heavy DBs (example: 15kg dumbbells). *Watch an additional video above to learn 2 variations of the DB Shrugs exercise that you can use.
Reps: 12 -
Rest: 1 m
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DB Shrugs - Set 2
Weight: slightly heavier DBs (example: 17kg dumbbells).
Reps: 12 -
Rest: 1m 30s
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DB Shrugs - Set 3
Weight: slightly heavier DBs (example: 20kg dumbbells). *If you grab too heavy DBs, you will not be able to lift the trapezius high enough and squeeze the trapezius (hold) at the top for 1 to 2 seconds, which is the most important thing with shrugs.
Reps: 10 -
Rest: 1m 30s
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DB Shrugs - Set 4 (optional)
Weight: slightly heavier DBs (example: 22kg dumbbells).
Reps: 10 -
Rest: 1m 30s
Close Grip Bench Press Round 5
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Close Grip Bench Press - Set 1
Weight: start light to test the weight of the bar and the plates (example: place 5kg plates on each side)
Reps: 10 -
Rest: 1 m
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Close Grip Bench Press - Set 2
Weight: slightly heavier (example: 7.5kg plates per side)
Reps: 10 -
Rest: 1 m
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Close Grip Bench Press - Set 3
Weight: slightly heavier (example: 10kg plates per side)
Reps: 10 -
Rest: 1m 30s
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Close Grip Bench Press - Set 4
Weight: same as in the 3rd set or slightly heavier (example: 10kg or 12kg plates per side)
Reps: 10 -
Rest: 1m 30s
Pushdown Triceps Superset Round 6
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Triceps Pushdown - Set 1
Weight: not too heavy (example: 15kg)
Reps: 12 -
Reverse Grip Bent-over Pushdown - Set 1
Weight: not too heavy (example: 12kg). Here, the weight is at least 1 plate lighter compared to the standing pushdown exercise.
Reps: 12 -
Rest: 1m 30s
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Triceps Pushdown - Set 2
Weight: slightly heavier (example: 20kg)
Reps: 10 -
Reverse Grip Bent-over Pushdown - Set 2
Weight: slightly heavier (example: 17kg).
Reps: 10 -
Rest: 1m 30s
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Triceps Pushdown - Set 3
Weight: slightly heavier (example: 25kg)
Reps: 10 -
Reverse Grip Bent-over Pushdown - Set 3
Weight: same as in the previous 2nd set (example: 17kg). Make sure to hold at the end of the positive rep and to squeeze the triceps for 2 seconds.
Reps: 10 -
Rest: 1m 30s
Seated French Press Round 7
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Seated French Press - Set 1
Weight: not too heavy DB (example: 10kg dumbbell).
Reps: 15 -
Rest: 1 m
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Seated French Press - Set 2
Weight: slightly heavier DB (example: 12kg dumbbell).
Reps: 12 -
Rest: 1m 30s
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Seated French Press - Set 3
Weight: slightly heavier DB (example: 15kg dumbbell).
Reps: 10
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This workout consists of 4 shoulders and 4 triceps exercises.
This workout consists of 2 parts: shoulders and biceps. There are 8 exercises in total, 4 of which are for the shoulders, and 4 for the biceps.
THE ROUTINE
SHOULDERS:
1) Lateral raises machine: 4 sets. The last set is a drop set. Keep the thumbs slightly facing towards the floor to engage the side deltoids to the max.
2) Shoulder Press: 4 sets (no drop sets). Watch an additional video on that exercise.
3) Face pull: watch an additional video on the differences between the face pull for rear deltoids and for the trapezius. Also, you will learn a few face-pull variations. 3 sets.
4) Shrugs: do 3 to 4 sets
TRICEPS:
5) close grip bench press: do 4 sets. keep elbows in as much as possible.
6) Triceps pushdown superset with
7) ever grip pushdown (lean forwards). Do 3 rounds of this superset. Watch additional video on this superset.
8) Seated dumbbell French press: 3 sets. the negative part of the rep is the most important one. The more you stretch the triceps before the movement starts, the more you will engage the triceps.
THE REST
the rest between superset exercises is less than 10 seconds, while the rest between sets is around 90 seconds.
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