4.12.21 Workout: Shoulders & Triceps

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Shred: (Hammer Grip Front Raises Superset w/ Hammer Grip Shoulder Presses, 4 sets of 14 reps of each), (Upright Rows w/ DB’s Superset w/ Side Raises w/ DB, 4 sets of 14 reps of each), (Machine Shoulder Press w/ Dropset Superset w/ Rear Delt Flyes on Reverse PecDec, 4 sets of 10 reps, dropset 15 reps Presses and 16 reps Rear Delt Flyes), (Single Arm Tricep Kickback on Cable Superset Same Arm Overhead Extension on Cable, 4 sets of 15 reps on each arm for each movement) Rest 60-90 seconds between sets

Cardio: 60 minutes of medium-low exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Hammer Grip Front Raises Superset w/ Hammer Grip Shoulder Presses, 4 sets of 10 reps of each), (Upright Rows w/ DB’s Superset w/ Side Raises w/ DB’s, 4 sets of 10 reps of each), (Machine Shoulder Press w/ Dropset Superset w/ Rear Delt Flyes on Reverse PecDec, 4 sets of 8 reps, dropset 12 reps Presses and 12 reps Rear Delt Flyes), (Single Arm Tricep Kickback on Cable Superset Same Arm Overhead Extension on Cable, 4 sets of 12 reps on each arm for each movement) Rest 90-120 seconds between sets

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