Shoulder and tricep workout! ASAP

[waqas11]

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

[ger2oo5]

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

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

[waqas11]

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

thanks for the reply, im doing dougs 4 day split, google it. is overhead tricep extension better than close grip bench press?

thanks

[__Iceman__]

thanks for the reply, im doing dougs 4 day split, google it. is overhead tricep extension better than close grip bench press?

thanks

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).

[waqas11]

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).

thanks, since dips work on your chest aswell and im doing chest on wednesday am i better of doing close grip bench press instead of dips?...also what is the diffrence between lying tricep extension and skull crushers, sorry im new so i dont know alot. just started lifting recently.

thanks

[sebbbi91]

thanks, since dips work on your chest aswell and im doing chest on wednesday am i better of doing close grip bench press instead of dips?...also what is the diffrence between lying tricep extension and skull crushers, sorry im new so i dont know alot. just started lifting recently.

thanks

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).

[__Iceman__]

thanks, since dips work on your chest aswell and im doing chest on wednesday am i better of doing close grip bench press instead of dips?...also what is the diffrence between lying tricep extension and skull crushers, sorry im new so i dont know alot. just started lifting recently.

thanks

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.

[waqas11]

thanks for the reply, so there is no point doing barbell shoulder press and dumbell shoulder press in one workout. Instead of one of them shall i do front lateral raises instead or just leave it as that?

thanks

[__Iceman__]

thanks for the reply, so there is no point doing barbell shoulder press and dumbell shoulder press in one workout. Instead of one of them shall i do front lateral raises instead or just leave it as that?

thanks

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).

[waqas11]

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).

orite thanks, i will do facepulls instead!!

you really helped me out, looking forward to gym in 2 hours thanks

[mr_ben]

yes, good...

just that seated shoulder press and db press work the same front delt.
so, change one to upright rows.

[waqas11]

yes, good...

just that seated shoulder press and db press work the same front delt.
so, change one to upright rows.

i was just about to ask is it ok to do upright rows. Its like you read my mind dude!

thanks

[CHEEF]

clean and press (minimal leg drive even seated with db) 5x5
seated ohp 4x8
db laterals 3x10-12
cable laterals 2x20
rear delts 3x20

dips 1 warmup and 1 heavy 6-10rm then dropset
cgbp 3x10
skullcrushers 3x5

[__Iceman__]

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).

[__Iceman__]

clean and press (minimal leg drive even seated with db) 5x5
seated ohp 4x8
db laterals 3x10-12
cable laterals 2x20
rear delts 3x20

dips 1 warmup and 1 heavy 6-10rm then dropset
cgbp 3x10
skullcrushers 3x5

Sir. How the HELL do you do a clean and press SEATED. And with DUMBELLS?


Also... *1* set of heavy dips? What? Pleasenotsrs

[waqas11]

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).

thanks alot you really helped me out!

[CHEEF]

Sir. How the HELL do you do a clean and press SEATED. And with DUMBELLS?


Also... *1* set of heavy dips? What? Pleasenotsrs

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 better

[sebbbi91]

i was just about to ask is it ok to do upright rows. Its like you read my mind dude!

thanks

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.

[sebbbi91]

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).

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!

[sebbbi91]

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.

In my opinion dips are also the best chest movement you can do. The only chest exercises that i do are low incline presses and wide grip dips.

[waqas11]

In my opinion dips are also the best chest movement you can do. The only chest exercises that i do are low incline presses and wide grip dips.

so would you suggest doing dips or not for triceps?

[ThickAsABrick]

I'd swap one shoulder press for a rear delt movement.

Other than that it looks fine. Feel free to vary your rep ranges.

[waqas11]

I'd swap one shoulder press for a rear delt movement.

Other than that it looks fine. Feel free to vary your rep ranges.

thanks so upright row is ok for the rear delt?

[ThickAsABrick]

thanks so upright row is ok for the rear delt?

No. Upright rows are either for traps or as a sub for lateral raises (if done with a wide grip).

Reverse flyes on the pec deck, seated dumbell rear lateral raises, facepulls, or reverse cable flyes are the usual options.

Look them up on exrx.net if you need further info.

[waqas11]

No. Upright rows are either for traps or as a sub for lateral raises (if done with a wide grip).

Reverse flyes on the pec deck, seated dumbell rear lateral raises, facepulls, or reverse cable flyes are the usual options.

Look them up on exrx.net if you need further info.

thanks so this is my shoulder workout then:

Shoulder press
dumbell lateral raises
facepulls
dumbell shrugs.

is that ok for shoulder, official workout?

thanks

[sebbbi91]

so would you suggest doing dips or not for triceps?

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.

[sebbbi91]

thanks so upright row is ok for the rear delt?

wide grip: rear delts
close grip: traps
medium grip: side delts

I would use the medium grip (if i could do the exercise) because the side delt is the only part of the shoulder that doesn't get a lot of work from you basic movements.

[sebbbi91]

thanks so this is my shoulder workout then:

Shoulder press
dumbell lateral raises
facepulls
dumbell shrugs.

is that ok for shoulder, official workout?

thanks

Goud routine. With that routine you will stimulate front, side and rear delts and your traps.

[waqas11]

Goud routine. With that routine you will stimulate front, side and rear delts and your traps.

thanks, this will be put into action in less than an hour, i love bb.com really helps you out!

thanks everyone!

[ZoranM]

Goud routine. With that routine you will stimulate front, side and rear delts and your traps.

Learn to multiquote. You're hurting everyone's eyes.