SHOULDERS,TRAPS AND TRICEPS WORKOUT

Here is my yesterday’s workout which I did with Razmataaz. It was shoulders, traps and triceps. We were both in a rush so we had to improvise some exercises a little, but overall I think it’s an ok program. Enjoy!

FRONT DELTS

Exercise one: (heavy)
Hammer strength shoulder press
2-3 sets warm-up. 20 reps nice and light with a full range of motion
4 working sets:
• Set one 15 reps
• Set two 8-10 reps
• Set three 4-6 reps (heavy)
On these three sets increasing weight to failure.
• Set four 15+ reps with lightish weight just to get a nice pump. Finish with static 15 sec

Exercise two: (dropdowns)
Standing D/B lateral raises
3 working sets which each set consisting of 3 dropdowns of 10-12 reps

Exercise three: (medium/heavy)
Reverse grip z-bar raises
3 working sets
• Set one 12 reps
• Set two 12 reps
• Set three 10reps

REAR DELTS & TRAPS

Exercise one: (dropdowns)
Seated rear delt machine 3 working sets which each set consisting of 3 dropdowns of 10-12 reps

Exercise two:
Hammer strength shrug machine (heavy)
3 working sets
• Set one 10 reps
• Set two 10 reps

Use heavy weight to failure on each set. Also try to touch your ear lobes with your shoulder and bend slightly forwards while squeezing traps on the top on each set.

TRICEPS

Exercise one: (pre-exhaustion)
Seated one arm cable over head extension
3 working sets
• Set one 30 reps
• Set two 20 reps
• Set three 15-20 reps

I used lightish weights on these three sets as it is just a pre-exhaustion exercise but I did increase slightly the weight in each set. DON’T FORGET THE FULL RANGE OF MOTION GOING FOR THAT STRETCH.

Exercise two: (medium/heavy)
Straight bar cable push down
3 working sets
• Set one 12 reps
• Set two 10 reps
• Set three 10 reps

Nothing special on this exercise. Just remember full range of motion in each set and increasing weight. Don’t cheat.

Exercise three: (dropdowns)
Ropes push downs 3 working sets which each set consisting of 3 dropdowns of 10-12 reps

Love, peace and big muscles.