Free personalized workout plan

Shoulders & Triceps

By Brianna Williams

Experience

Beginner (1-2 years)

Days per week

1 day

Time

59 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

The intent of this workout is to build the muscles of the shoulders, triceps and delts.

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Equipment

Bands, Cable, Dumbbell, EZ Bar

Average Exertion

40%

Average Cardio Intensity

10%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

59 minutes

Genders

Female, Male

Days per week

1 day

Goals

Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

The intent of this workout is to build the muscles of the shoulders, triceps and delts.

Show More

Equipment

Bands, Cable, Dumbbell, EZ Bar

Avg Exertion

40%

Workout Type

Muscle Focus

Avg Cardio Intensity

10%

Week 1



ExerciseSetsRepsRestNotes
1. Standing External Rotation2 sets15 reps60s
15 Reps Each Side
2. Arnold Dumbbell Press4 sets12 reps60s
3A. Cable Front Raise (Bilateral)3 sets10 reps60s
3B. Cable Tricep Kickback3 sets10 reps60s
4A. EZ-Bar Skullcrusher3 sets10 reps60s
4B. Seated Lateral Raise3 sets10 reps60s
5A. Cable Reverse Fly3 sets12 reps60s
5B. Standing Two Arm Tricep Cable Extension3 sets12 reps60s
Date Created: 12/24/18, 6:23 PM

Last Updated: 2/13/20, 7:26 PM

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