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Ultimate Shoulders & Triceps Workout | Build Mass & Definition
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Looking to build boulder shoulders, defined triceps, and powerful traps? This shoulder and triceps workout is designed to help you pack on size, improve muscle symmetry, and develop strength. Whether you’re a beginner or advanced, this routine combines machine exercises, bodyweight moves, and supersets for maximum efficiency and results.
Workout Routine
✅ Machine Shoulder Press
• 4 sets of 10-12 reps
• Tip: Adjust the seat so your elbows are at shoulder height at the start of the press for better engagement.
✅ Bench Dips
• 4 sets of 10-12 reps
• Tip: Keep your back close to the bench and focus on controlled reps to isolate the triceps.
🔥 Superset (x3 rounds)
1️⃣ Dumbbell Upright Rows (10-12 reps)
• Tip: Keep the dumbbells close to your body and avoid using momentum.
2️⃣ Seated Rear Delt Flies (10-12 reps)
• Tip: Focus on a slow, controlled squeeze at the top of the movement to target the rear delts.
💪 Single-Arm Cable Overhead Tricep Extensions
• 4 sets of 12-15 reps
• Tip: Fully extend your arm and pause at the top for maximum contraction.
💥 Smith Machine Shrugs
• 4 sets of 10-12 reps
• Tip: Hold the shrug for 1-2 seconds at the top to fully engage the traps.
Why This Workout Works
This routine targets all three heads of the deltoids (front, side, and rear) while focusing on triceps isolation for balanced arm development. The supersets keep the intensity high and help you torch more calories in less time.
Pro Tips for Success
1. Progressive Overload: Gradually increase the weight or reps each week to keep challenging your muscles.
2. Form First: Prioritize proper form to prevent injury and maximize gains.
3. Rest Between Sets: Keep rest periods to 60-90 seconds to maintain intensity.
4. Stay Consistent: Combine this workout with a high-protein diet for the best results.
📌 Subscribe for Weekly Workouts & Fitness Tips!
If you’re serious about building muscle and transforming your physique, hit that subscribe button and turn on notifications. Don’t forget to like this video and drop a comment with your favorite shoulder or triceps exercise!
#FitnessMotivation #ShoulderDay #TricepsWorkout #GymTips #bodybuilding
Workout Routine
✅ Machine Shoulder Press
• 4 sets of 10-12 reps
• Tip: Adjust the seat so your elbows are at shoulder height at the start of the press for better engagement.
✅ Bench Dips
• 4 sets of 10-12 reps
• Tip: Keep your back close to the bench and focus on controlled reps to isolate the triceps.
🔥 Superset (x3 rounds)
1️⃣ Dumbbell Upright Rows (10-12 reps)
• Tip: Keep the dumbbells close to your body and avoid using momentum.
2️⃣ Seated Rear Delt Flies (10-12 reps)
• Tip: Focus on a slow, controlled squeeze at the top of the movement to target the rear delts.
💪 Single-Arm Cable Overhead Tricep Extensions
• 4 sets of 12-15 reps
• Tip: Fully extend your arm and pause at the top for maximum contraction.
💥 Smith Machine Shrugs
• 4 sets of 10-12 reps
• Tip: Hold the shrug for 1-2 seconds at the top to fully engage the traps.
Why This Workout Works
This routine targets all three heads of the deltoids (front, side, and rear) while focusing on triceps isolation for balanced arm development. The supersets keep the intensity high and help you torch more calories in less time.
Pro Tips for Success
1. Progressive Overload: Gradually increase the weight or reps each week to keep challenging your muscles.
2. Form First: Prioritize proper form to prevent injury and maximize gains.
3. Rest Between Sets: Keep rest periods to 60-90 seconds to maintain intensity.
4. Stay Consistent: Combine this workout with a high-protein diet for the best results.
📌 Subscribe for Weekly Workouts & Fitness Tips!
If you’re serious about building muscle and transforming your physique, hit that subscribe button and turn on notifications. Don’t forget to like this video and drop a comment with your favorite shoulder or triceps exercise!
#FitnessMotivation #ShoulderDay #TricepsWorkout #GymTips #bodybuilding
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