11.13.20 Workout: Triceps & Shoulders

Shred: (Hammer Grip Front Raises Alternating w/ Overhand Grip Front Raises on Cables, 4 sets of 10 reps of each grip = 20 reps per set), (Machine Shoulder Press w/ Dropsets, 5 sets of 12 reps, dropset 12 reps), (Side Raises w/ DB’s w/ 5 seconds Holds, 3 sets of 10 reps), (Side Raises on Cables, 2 sets of 15 reps), (Tricep Pushdowns on Cable w/ Dropsets w/ Straight Bar Attachment, 4 sets of 15 reps, dropset 15 reps), (Triceps Pushdowns on Cable w/ Rope w/ 5 seconds Holds, 3 sets of reps until failure) Rest 60-90 between sets

Bulk: (Hammer Grip Front Raises Alternating w/ Overhand Grip Front Raises on Cables, 4 sets of 8 reps of each grip = 16 reps per set), (Machine Shoulder Press w/ Dropsets, 5 sets of 8 reps, dropset 12 reps), (Side Raises w/ DB’s w/ 5 seconds Holds, 3 sets of 7 reps), (Side Raises on Cables, 2 sets of 12 reps), (Tricep Pushdowns on Cable w/ Dropsets w/ Straight Bar Attachment, 4 sets of 12 reps, dropset 12 reps), (Triceps Pushdowns on Cable w/ Rope w/ 5 seconds Holds, 3 sets of reps until failure) Rest 90-120 between sets

 

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