INSANE Shoulder/Tricep Blast!

TDB_4011

Try this Insane Shoulder/Tricep Blast If your goal is to build a set of Boulder Shoulders the likes of a greek god and mounds of muslce on the back of your arm!

Shoulders/Triceps Workout

A1. – Smith Machine Behind the Neck Press
Set 1: 12 reps
Set 2: 6,6,6 (ascending in weight)
Set 3: 6,6,6 (Descending in weight)
Set 4: 5 Full reps, 5 seond hold and squeeze at the 1/4 point of the range of motion, 5 full reps, 5 second hold and squeeze at the 1/2 way point, 5 full reps, 5 second hold and squeeze at the 3/4 point, 5 full reps

A2. – Standing Side Lateral Raises
4 sets X 12 reps(super strict)…on 4th and final set drop weight after 12 reps of side laterals and bang out 12 more reps!
Note: Most people will tell you never to perform any movements behind the neck as it apparently wrecks your rotator cuff, but I have no pre existing shoulder injuries or impingement. The behind the neck press(as long as you position the seat just right under the smith machine bar) Has a special feel to it unlike anything else I’ve tried so I like to incorporate it from time to time.

30 seconds rest between supersets!

B. – Hammer Strength Shoulder Press Machine(seated facing into the back pad)
4 sets X 10 reps w/ 5050 tempo(5 seconds to press the levers up, and 5 seconds to lower), then 10 fast reps, then finish with 5 partner assisted Negative reps!

C1. – Seated Neutral Grip Dumbell Press
3 sets X 25 reps
C2. – Dumbell Upright Rows
3 sets X 15 reps
C3. – Dumbell Shrugs
3 sets X 15 reps
Note: 5 seconds rest in transition between each move, 45 seconds rest between super-sets!

D. – 6-ways
3 sets X 10 “reps”
Note: these are killer and provide a way to majorly increase the time under tension on the delts which I’ve always responded very well too. You will have to go light here. In-case you aren’t familiar with 6-ways, check them out on youtube!

By this time your delts should be MORE than Fried!!! Time to Finish off with Triceps!

E. – Straight Bar, Reverse Grip Cable Pressdowns
4 sets X 12 reps standing upright, then 12 reps bent over extending arms out in front of the body

F1. – Rope Cable Pressdowns
3 sets X 12 reps(pull hands apart at the bottom and flex HARD)
F2. – Seated Dips Machine
1 Set X 12 rep MAX!
Note: Only super-set into the Dips Machine on the 3rd and final set!

G1. – Wide, Neutral Grip Lat Bar Pressdowns
3 sets X 12 reps
G2. – Seated Dips Machine
1 Set X 12 rep MAX!
Note: Only super-set into the Dips Machine on the 3rd and final set!

H1. – Single Arm Reverse Grip Cable Pressdowns
3 sets X 10 reps, per arm
H2. – Seated Dips Machine
1 Set X 12 rep MAX!
Note: Only super-set into the Dips Machine on the 3rd and final set!

That’s it! Try this out if you’ve reached a stalemate with your Shoulder/tricep development or if you are simply looking for something fun, different and intense to try!!! Kill it and let me know how it goes in the comments section!

2 comments

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