Friday Shoulders and Tris

Friday Shoulders and Triceps

Happy Friday everyone! I trained shoulders and triceps this morning. I’m a day behind because I took a rest day on Wednesday (I was logged onto work until after midnight the night before). However, the extra rest paid off because I was stronger and had more energy for yesterday’s leg workout, as well as today’s shoulders and triceps workout.

You’ll notice below that I did a little more volume for triceps than shoulders. As I’ve stated in the past, I don’t generally do a ton of volume for shoulders since they get some work on both chest and back day. My shoulders have always been one of my stronger points so it makes sense to put more effort into other muscles and less on shoulders in order to have a balanced physique. I usually do higher volume workouts for triceps because I want my arms to grow and tris are 2/3’s of your arm size.

Shoulder Workout

Lateral Raises: 4 sets x 8-12 reps * drop set on final

Rear Delt Raises: 4 sets x 12 reps

Smith Machine Seated Press: 4 sets x 7-12 reps * drop set on final

Triceps Workout

Reverse Overhead Rope Extensions: 4 sets x 12-15 reps

Cable Pushdowns: 4 sets x 12-15 reps * drop set on final

Seated Overhead Dumbbell Extensions: 3 sets x 15 reps

Single Cable Pushdowns: 3 sets x 12 reps

Ab Workout

Hanging Leg Raises: 3 sets x 12 reps

Rope Crunches: 3 sets x 12 reps

Get Ripped, Get Shredded



I started out with lateral raises, which could be deemed as a pre-exhaust. Lateral raises do a great job at adding shape to your delts. I also like to focus on rear delts so I usually do rear laterals early in my shoulder workouts. I proceeded to presses on the Smith Machine. I prefer free weight seated presses but our gym replaced our rack for that and I don’t care for the new one.

The great thing about hitting triceps after shoulders is my triceps are a bit warmed up yet still fresh. I did seated overhead dumbbell extensions for the first time in a long time this morning (I’ve done single-arm extensions recently but today was using both). To me, this is a solid mass building exercise for triceps. I finished up with some abs and cardio. Now I’m ready for the weekend!

Train with Passion,

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