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Triceps ShouldersPart of the Gaining weight 3 day program program. This workout has never been performed. |
Description
The exercises should be done with minimum rest between the sets and you should alternate the triceps and shoulder sets (1 set triceps, 1 set shoulders and so on). This way the different muscle groups get to rest while you're doing a different set. Consider the last three sets in the last two exercises as "dropsets" where you do 8 reps at max weight, lower the weight, do 8 more and so on. This totally tires out you muscles!
Exercise Routine
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Tricep Kickbacks - DumbbellStand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a... Routine:Set 1: 15 x 20 lbs Set 2: 13 x 25 lbs Set 3: 8 x 25 lbs |
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Arnold Dumbbell PressHold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st... Routine:Set 1: 15 x 25 lbs Set 2: 13 x 30 lbs Set 3: 8 x 35 lbs |
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Tricep Extension - Dumbbell, LyingLay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a lit... Routine:Set 1: 13 x 20 lbs Set 2: 13 x 20 lbs Set 3: 8 x 25 lbs |
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Rear Delt Raise - Dumbbell, Bent-OverBend over with your back as close to parallel with the floor as you can. Hold dumbbells with your arms straight down and your elbows locked. Raise the dumbbells out to shoulder height, even with your ... Routine:Set 1: 15 x 20 lbs Set 2: 13 x 25 lbs Set 3: 8 x 25 lbs |
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Tricep Pushdowns - V-BarJust like the Tricep Pushdowns with a straight bar but with the V-Bar attachment. Can also be done with a rope attachment. Exercise description by Bodybuilding.com Routine:Set 1: 10 x 50 lbs Set 2: 8 x 50 lbs Set 3: 8 x 50 lbs Set 4: 8 x 40 lbs Set 5: 8 x 30 lbs |
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Upright Rows - CableStanding upright, grasp a straight bar connected to a cable machine with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull... Routine:Set 1: 13 x 40 lbs Set 2: 8 x 50 lbs Set 3: 8 x 50 lbs Set 4: 8 x 40 lbs Set 5: 8 x 30 lbs |
