Super Set: Shoulders & Triceps

Shoulders

An upper body workout that focuses on your arms and shoulders

The focus of our “push day” workout is triceps and shoulders.  We combine ten traditional upper body exercises to build an awesome super set to further sculpt your arms, shoulders, abs, and obliques.  Follow each focus point carefully, carrying it on throughout all of your workouts.

Pointers:

  • BRACE YOUR SPINE (NECK, THORACIC AND PELVIC REGIONS) AT THE START OF EVERY MOVEMENT. DO NOT HYPER-EXTEND AT THE TOP OF ANY MOVEMENT.
  • KEEP YOUR ABS SQUEEZED THROUGHOUT THE ENTIRE ROUTINE.
  • COUNT 3 SECONDS ON EVERY ECCENTRIC CONTRACTION AND EXPLODE ON THE CONTRACTION! TIME UNDER PRESSURE IS KEY.


10 mins Dynamic Stretch

(a) Tricep Cable Press Down*
(b) Overhead DB Extension (Light weight / To Failure)
3 sets of 10

(a) Overhead Cable Extension
(b) Plank with alternating shoulder taps (To Failure)
3 sets of 10

(a) Seated DB Lateral Raise
(b) Standing Banded Lateral Raise (To Failure)
3 sets of 15

(a) DB Front Raise
(b) 30sec DB Shadow Box (Light weight)
3 sets of 15

(a) Decline Bench DB Sit-Up*
(b) Standing Plate Oblique Twist
3 sets of 15

30 Mins Incline Walk

Rest Time Between Sets: 30-45 seconds
Exercises marked with * are posted in video form on: @kaldzar


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Hana Zarour

Founder of Kaldzar
Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

Specialist in – Trigger Point Therapy, Crossfit, Animal Flow, TRX RIP, Kettlebell, Kineso Taping, Pre/Post Natal, 


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