Shoulders and Tris

This morning was shoulders and triceps. I chose to do all supersets for shoulders as I wanted to get a quick pump and burn. I don’t spend a ton of time on my delts because that’s always been a strong point. I’m looking to attain a more balanced physique. Triceps are a different story. I want them to grow and be freaky big! Realizing I don’t have the freak-genetics, I still train them hard and intense. I’d like to add an inch or two on my arms and big triceps is where that will happen.

Superset Shoulder Workout

Reverse Pec Dec Flyes: 4 sets x 10-12 reps
Superset with –
Plate Front Raises: 4 sets x 10 reps

Smith Machine Seated Barbell Presses: 4 sets x 8-12 reps
superset with –
Lateral Raises” 4 sets x 8 reps

Triceps Workout

Overhead Dumbbell Extensions: 4 sets x 12 reps
Cable Pressdowns: 4 sets x 12 reps
Single Rope Extensions: 4 sets x 10 reps

Calves Workout

Standing Calve Raises: 4 sets x 12 reps
Seated Calve Raises: 4 sets x 12 reps

Instant Knockout Review



My intent to get a quick burn in my shoulders worked. I’ve said before that my shoulders get pumped very fast, even with one intense set, more so than the rest of the muscles. So although I typically do a little less volume for my delts, they still get an intense workout, and I’m satisfied with their size and shape.

I went a little heavier for triceps. The reps may seem high for being considered heavy but I really pushed myself to get those extra reps. I just started using the single rope for my extensions (or rather, pushdowns) and I’m getting an extreme pump with that exercise. After that it was calves and cardio.

Train with Passion,

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