Shoulders and Triceps

I’ve been hitting shoulders and triceps of Thursdays for the past several weeks. I’ll be honest, I don’t spend a ton of time or effort on shoulders because I feel they get a lot of muscle stimulation from your chest and back workouts. I’m not saying I don’t train them hard; I just don’t use a ton of volume and sometimes, like this morning, I may only do a couple of exercises.

For the reasons above, I like training triceps after shoulders. I’m able to put a lot of effort into them and lately I’ve increased my volume and intensity during my triceps workouts. A few weeks ago I started doing some old school mass building exercises for triceps, mainly close grip bench press and weight dips. And I usually follow that up with a couple of isolated exercises for triceps and pounding out more reps.

Here’s this morning’s shoulders and triceps workout:


Seated Barbell Press: 2 sets x 8 reps, 1 set x 2 reps with a drop set of 20 reps

Rear Delt Raises (with chest rest): 3 sets x 12 reps


Close Grip Bench: 4 sets x 8 reps

Weighted Dips: 3 sets x 10-12 reps with a drop set at the end with just body weight

Machine Overhead Extensions: 3 sets x 12 reps

Rope Extensions: 3 sets x 12 reps with a drop set at the end

Had my post workout protein shake and after I post this I’m going to cook up some grits and eggs!

Train with Passion,

Jason Stallworth


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