SHOULDERS AND TRICEPS WORKOUT
SHOULDER WORKOUT
Perform 3-5 sets of 10-12 repetitions per exercise.
1. Lateral Dumbbell
Raise.
Seated upright on a flat bench, keep your elbows bent and raise the
dumbbell from your side to shoulder level. This exercise works the side
deltoids.
2. Behind The Neck Press.
Done on Hammer Strength machine.
3. Reverse Pec-Dec Flye.
Done on pec-dec machine. Facing the weight stack, extend your arms back
until they are parallel with your torso. This exercise works the rear
deltoids.
4. Front Dumbbell Raise.
Alternate raising dumbbells to eye level. This exercise isolates the
front deltoids.
TRICEP WORKOUT
Perform 3-5 sets of 10-12 repetitions per exercise.
1. Lying French
Press ("skull crushers").
Lying on a flat bench, keep your upper arms stationary and lower an
EZ curl bar or dumbbells to your forehead.
2. Tricep Pushdown.
In a standing position, facing a cable weight stack, take a shoulder
width grip on a straight bar. Press down and in towards your legs straightening
the arms.
3. Overhead Dumbbell Extension.
Using an upright bench for back support, start with a single dumbbell
behind your head. Keep upper arms stationary and use elbow as pivot
point, exhale and extend overhead.
4. Dumbbell Kickback.
Keep your upper arm and elbow stationary and kick the dumbbell back
behind you by extending at the elbow.
Additional tips
*While training triceps, keep
your wrists locked (neither bent forward nor back).
This allows for a complete triceps muscle contraction.
* Triceps are the largest muscle group
in the arm.
The triceps make up almost two-thirds of the bulk of the arm (biceps
being the
other third). A great way to tighten the back of your arms is to include
tricep
exercises regularly into your overall workout program.
