Shoulders and Triceps Day

Shoulders and Triceps Workout

I hit shoulders and triceps this morning, which is going to be my new Thursday workout routine. I’m going back to training each body part within 4 days followed by day 5 being a second workout for chest, back and biceps (what I do will vary on how I feel). Shoulders have always been a strong point for me as far as size and shape so I don’t spend as much time on them as I do for chest or back. However, this doesn’t mean I don’t train them hard. I just typically use less volume/sets.

The above is one of the reasons I train triceps on shoulder day. I don’t do as much for shoulders so that leaves more time and energy for triceps. I’ve been able to build up my triceps over the years but to me, you can’t have too much triceps. Tris make up the most of your overall arm mass so you want them big. You also want them cut so you can see that horseshoe shaped muscle.

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Shoulder Workout

Hammer Strength Behind the Neck: 3 sets x 10-15 reps (one-arm)

Seated Lateral Raises: 3 sets x 1 reps

Seated Machine Pres: 3 sets x 15 reps

– superset with

Front Raises (with 45 lb plate): 3 sets x 8 reps

Triceps Workout

Cable Pushdowns: 3 sets x 12 reps

One-Arm Cable Pushdowns: 3 sets x 12 reps

Dips: 3 sets x 20 reps

Seated Machine Overhead Extensions: 3 sets x 12 reps

One thing about my shoulders is I can get a good burn from just a few sets. This is why I normally do 3 sets instead or 4 sets or more like I do for other large muscle groups. I use the behind the neck plate-loaded Hammer Strength machine for almost every shoulder workout. I get a good pump on this machine. Sometimes I’ll go super heavy on these while other times, like this morning, I’ll perform this exercise with one arm at a time. I usually do some form of lateral raises as well. I keep it simple for shoulders.

As I said earlier, you can’t have too much triceps. Sometimes I’ll perform heavier compound exercises like close-grip bench or skull crushers. This morning I stuck to mostly isolated exercises with extensions (pushdowns) and dips.  I hit some ab work followed by my HIIT cardio session on the bike.

Train with Passion,


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