Extreme Shoulders and Triceps Workout
After going through the first part of the week with my workouts not being as intense it felt good to get an extreme workout in today for shoulders and triceps. Usually I’m hitting a little chest, back and biceps for the 2nd time on Fridays but I took a day off this week (see yesterday’s leg workout blog). I decided to do something different this morning to get more volume and reps in my workout.
I don’t believe there’s any ‘new’ workout techniques for training. Every idea is built on another that’s more than likely been around since the Arnold days, and even before. But I do favor some training techniques over others, and I like to mix and match bodybuilding workout techniques to come up with my own. This morning I used the 10 x 10 method for shoulders along with the 5 x 20 technique. And for every other exercise I did 5 sets and kept my reps somewhat high.
Shoulders and Triceps Workout
Rear Delt Raises (chest-rest): 5 sets x 15 reps
Seated Dumbbell Press: 10 sets x 10 reps
Lateral Raises: 5 sets x 12 reps
One-Arm Cable Extensions: 5 sets x 15 reps
Overhead Extensions (machine): 5 sets x 20 reps
Cable Pressdowns: 5 sets x 12 reps
All the sets and reps make this workout a bit lengthy. But I walked away with an incredible pump. I never went up in weight during any of the exercises. But the workout intensity was high as I focused more on muscle contraction throughout each rep. I also did not rush through the set either, despite the high reps. I kept my reps controlled.
I’ve been training shoulders and triceps together for several months now. I like this combination because the triceps support the pressing movements for shoulders, so this gives them a pre-exhaust before jumping into hitting the triceps directly. Try this extreme shoulders and triceps workout for a solid pump.
Train with Passion,