Shoulders and Triceps Workout

Shoulders and Triceps

I’m a day behind so this is actually yesterday’s workout. It was also my first workout of the week as I took a rest day on Monday, which was the U.S. Labor Day holiday (I did walk that day but no weights). I’m going to change things up a little now as I’m coming off of a month of training legs twice a week. I’m going to more than likely go back to either training each body part once a week or training everything within 4 days and repeating (taking weekends off).

I’ve always liked combining triceps with shoulders as opposed to combining them with any other muscle such as chest or back. My triceps don’t seem to get as much if I train them after chest and my back workouts have more training volume so I wouldn’t be able to spend as much time on triceps if I were to train them after back. I usually do 3-4 exercises for shoulders and usually 3 sets, so I have more time and energy to hits triceps after shoulders.

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Shoulders and Triceps Workout


Seated Barbell Press: 3 x 6-10, 1  x 20

Lateral Raises: 3 x 8, 1 x 20

Machine Shoulder Press: 3 x 15

Rear Delt Raises: 3 x 15


Close Grip Bench: 3 x 8, 1 x 20

Rope Extensions: 3 x 15

Dips: 3 x 20

One thing I want to point out is my training style. I’m using controlled reps and pump sets. My goal is to build the muscle tissue over getting stronger. So I want to make sure I feel the muscle working and controlled reps for an excellent way to do that.

I added a pump set at the end of most exercises. This is to finish off the exercise by pumping as much blood into the muscle as possible. Where as controlled sets consist of slower, more concentrated reps, pump sets are faster reps and sometimes consist of a shorter range of motion. The reps are also typically higher.

I actually get a better pump using controlled reps than any other weight training technique. These reps are typically performed slower, especially during the negative part of the rep. The goal constant tension throughout the entire set. And it also allows you to contract the muscle at the peak of each rep. This ensures you’re working the muscle rather than just going through the motions of the exercise.

Train with Passion,




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