Today was shoulders and triceps, but the focus of this post is going to be my workout I did for triceps. I’ve been doing shoulders and triceps on the same day for a couple months now. I usually hit shoulders first but I don’t do a ton of volume for shoulders. As I’ve mentioned before, your shoulders get a lot of work from your chest and back workouts. I hit shoulders hard, but I don’t use a lot of exercises and sets; quick and intense, and I’m done.
I’ve been training triceps with more volume and more intensity because I’m really trying to force my triceps to grow. I’ve gone back to some old school exercises such as close-grip bench press and weighted dips. Unfortunately someone has walked off with our gym’s chain belt so I haven’t done weighted dips the past couple of weeks. I’m going to pick up my own chain belt this weekend though. On that note, it’s good to be prepared with your own gym accessories such as weight lifting belts, chain belts, straps and such. I’m preaching to myself, hence I don’t have a chain belt yet! Well, let’s get to today’s workout, shall we?
Quick Shoulder Blast:
Standing Arnold Presses: 4 sets x 12 reps
One-Arm Lateral Raises: 3 sets x 12 reps
Bent-Over Raises (chest-rest machine): 3 sets x 12 reps
Close-Grip Bench Press: 5 set x 8-12 reps with drop set on final set
Overhead Dumbbell Extensions: 3 sets x 15 reps
Reverse Cable Extensions: 3 sets x 12 reps with drop set on final set
I’ve been doing 4 exercises for triceps but today I only did 3. I felt like I got a really good pump this morning with what I did though. I did more volume for close-grip bench press today; 5 sets with a drop set at the end. Another note here is I held the weight while extended on the final rep of each set (with my elbows slightly bent to keep the tension on the muscle and not the joints) for about 5 seconds or so. This produced a tremendous burn and pump in my triceps. My overhead dumbbell extension were done with moderate weight for me and higher reps (100 lb dumbbell). I feel if I go too heavy on these I end up with pain (and not a good pain) rather than a muscle pump. So I go a little lighter on these and do strict reps. Same concept with reverse cable extensions. That’s it for today. I hit a little abs and core at the end followed by my usual 30 minute cardio session. Now I’m home, writing you this post and about to eat my second post workout meal!
Train with Passion,