can you please tell me if this is a good shoulders and triceps workout to go ahead with,
shoulders--
seated shoulder press 4 sets, 12,10,8,6
dumbell lateral raise , 4 sets, 12,10,8,6
dumbell shoulder press, 4 sets, 12,10,8,6
dumbell shrugs, 4 sets, 12,10,8,6
triceps
lying tricep extension, 4 sets, 10,8,6
tricep rope pulldown, 4 sets, 10,8,6
dips 3 sets, 10,8,6
please help me out, gooing to the gym in 3 hours!
thanks
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03-14-2011, 08:07 AM #1
Shoulder and tricep workout! ASAP
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03-14-2011, 08:21 AM #2
Hey mate, your workout looks like too much tbh. Your looking at 16 sets even before you start on triceps. Personally i prefer doing triceps with either back or chest (because it seems to much too hit each tricep head in less than 3 different exercises in one workout, but thats just my opinion). Heres a good shoulder & trap workout which has worked well for me when bulking within thsi this 4 day split (chest & triceps, back & biceps, legs, shoulder & traps):
1) Overhead Press
2) Seated DB shoulder press
3) Barbell Shrugs
4) Lat raises
5) Face pulls/rear delt pulls/upright rows (usually rear delt pulls tbh)
If i was going to do shoulder & triceps together (which is totally fine by the way!) it would go something like this:
1) Dips (weighted if you can!)
2) Shoulder barbell press
3) Lat raises
4) skull crushers
5) overhead tricep extension
6) triceps pulldown
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03-14-2011, 08:25 AM #3
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03-14-2011, 08:33 AM #4
Do triceps with either back or chest.
Chest/tri
Back/bi
Shoulders/traps
Legs/abs
Also, I'd start with dips on your tricep workout.
I don't have much experience with close grip bench presses so I can't say much about which one to pick. Skullcrushes are tricep cable pushdowns are my favourites though (after dips).
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03-14-2011, 08:38 AM #5
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03-14-2011, 08:54 AM #6
Laying tricep extensions and skullcrushers are the same. But in my opinion it's pointless to do barbell and dumbbell shoulder presses in one workout. Just alternate them evry workout.
A good shoulder and tricep routine would be:
3 sets Shoulder Press (Barbell or Dumbbell)
3 sets Dumbbell Side Raise
3 sets Tricep Extension (laying, overhead or cable pushdown)
3 sets Close Grip Bench Press or Bench Dips
I do shrugs in my back workout, because the traps get a lot of work when you do Deadlifts. And don't do to many exercises. Two Exercises for shoulder and two for triceps are all you need. Just try to progress in your working weights from workout to workout because if you are not getting stronger you are not getting bigger. That's why i would recommend to track your workouts (very important).
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03-14-2011, 08:55 AM #7
Dips will work primarily your triceps with your chest as a secondary muscle. Also, it depends how you angle yourself during the dip. The closer you are to keeping your body vertical the more your triceps will be utilized. Just know that weighted dips is the king of tricep exercises. And it feels ****ing amazing once you're doing them with a good amount of weight.
They're almost the same thing I think. If not the exact same. I prefer doing skullcrushers on a somewhat inclined bench though. Use a barbell, not dumbells, by the way.
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03-14-2011, 08:58 AM #8
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03-14-2011, 09:04 AM #9
I wouldn't rule it out. What works for some may not work for others. I have both standing BB press and sitting DB presses in my shoulder workout. Heavy presses are the way to go for big shoulders. Also, don't neglect rear deltoids in your shoulder workout. At least do something like facepulls 3x15 at the end of your shoulder workout (rear delts are done lighter in higher reps to be able to successfully isolate them).
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03-14-2011, 09:08 AM #10
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03-14-2011, 09:10 AM #11
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03-14-2011, 09:11 AM #12
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03-14-2011, 09:14 AM #13
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03-14-2011, 09:15 AM #14
Do your barbell shoulder press standing. And then do the sitting DB press afterwards. Your biggest exercises should come first. The lateral raises should only come after that. Oh and don't replace anything with the face pulls. Put them after your other shoulder exercises (at the end). Then move on to the shrugs (and upright rows if you want).
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03-14-2011, 09:17 AM #15
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03-14-2011, 09:18 AM #16
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03-14-2011, 09:37 AM #17
http://www.youtube.com/watch?v=kvVEz-tBgvg
with a press at the top but i do prefer barbells alot more for this
and 1 heavy set is all that is need i did this last wo my exampkle he could do more but not always betterMP37891
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03-14-2011, 09:40 AM #18
I also think that upright rows are a good shoulder exercise, but many people can't do them because it puts a lot of stress on your shoulder joints. That's why i recommended side raises. Just try it out to find out if you feel comfortable with it. To target the medial head of the deltoid you should use a shoulder with grip.
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03-14-2011, 09:58 AM #19
A barbell shoulder press is almost the same as a dumbbell press. Don't forget that training only stimulates muscle growth and you won't see any benefit of targeting the same muscle twice. That's why i do only 1 pressing movement for the shoulders. And in my opinion rear delts get a lot of work in your back workout. When i began i isolated each muscle group and had very little gains (first month). As soon as i started cutting out most of my isolation exercises i started to make incredible gains. In my opinion you should stimulate as much muscle as you can with as little exercises as you can. The only isolation exercises i do are barbell curls, tricep extensions and side raises. You should always focus on compound movements like squats, deadlifts, chins, dips, shoulder presses, incline/decline presses and bent over rows. I say that because if someone is good in those lifts that person has a great body. It's a fact!
Last edited by sebbbi91; 03-14-2011 at 10:05 AM.
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03-14-2011, 10:02 AM #20
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03-14-2011, 10:04 AM #21
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03-14-2011, 10:05 AM #22
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03-14-2011, 10:06 AM #23
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03-14-2011, 10:09 AM #24
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03-14-2011, 10:11 AM #25
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03-14-2011, 10:15 AM #26
If you do bench dips (between 2 benches) your arms are behind your body and you will target mostly your triceps. if you do dips on a parallel bar leaning forword you will hit almost only your chest. You can do both exercises, 1 in your chest workout and 1 in your tricep workout. But don't focus to much on your arms at that point. If you get better in the basic compound movements mentioned previously your arms will grow. In fact no bicep curl or tricep extension will give you bigger arms than a pressing or rowing movement.
Don't make that mistake and focus on getting stronger in those compound lift.
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03-14-2011, 10:19 AM #27
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03-14-2011, 10:20 AM #28
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03-14-2011, 10:23 AM #29
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03-14-2011, 10:24 AM #30
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