Jason’s Shoulders and Triceps Blast
Today was shoulders and triceps for me. I came to the gym to get a good pump and that’s exactly what I got. I was actually a little tired because I had worked late the night before, and even though I slept past my normal time I still ended up with less sleep overall. However, my VPX NO Shotgun pre workout took care of that (which I will be posting my latest supplement stack soon).
For my shoulder workout, I integrated both high reps with lower reps using heavier weights. I’m a big fan of doing both because I feel you hit more muscle fibers in one workout as opposed to just focusing on one rep range. I also feel you attain a better pump this way. However, I stayed in the higher rep range for my triceps workout.
Shoulders and Triceps Workout
Hammer Strength Behind the Neck Press: 3 sets x 20 reps
Hammer Strength Behind the Neck Press: 4 sets x 5-8 reps
Seated Machine Shoulder Press: 3 sets x 15 reps
Seated Lateral Raises: 3 sets x 10 reps
Dips: 3 sets x 20 reps
Seated Machine Overhead Extensions: 3 sets x 12 reps
Cable Pushdowns: 3 sets x 15 reps
Reverse Cable Pushdowns: 3 sets x 12 reps
I listed the first exercise for shoulders twice (Hammer Strength Behind the Neck Press). The extreme difference in rep ranges made it feel like 2 completely different exercises. Those first 3 sets of 20 reps were to warm up and get the blood flowing. After that I loaded more plates on each side and went heavy. I proceeded to machine presses, which I pumped out more reps. I ended with semi-heavy seated lateral raises. When you’re doing these seated, you can’t do as much weight but to me, it hits your delts more directly than standing.
Next I moved on to triceps. I used the same concept with triceps as I did with shoulders by starting out with 3 sets of 20 reps for dips (using my body weight only). The remaining exercises for triceps were fairly basic and I stayed within the 12-15 rep range. Triceps get a lot of mass from pushing movements on chest day and also from shoulder presses. So I usually like to bang out more reps when training triceps directly.
Train with Passion,