Free personalized workout plan

Shoulders & Triceps

By Brianna Williams

Experience

Beginner (1-2 years)

Time

59 minutes/day

Good for

Build Muscle, Tone Body

Equipment

Bands, Cable, Dumbbell, EZ Bar

Statistics

Average Cardio Intensity

Average Exertion

Description

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

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Day 1

Standing External Rotation demonstration

1. Standing External Rotation

2 sets, 15 reps, (rest 60s)

15 Reps Each Side

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Seated Dumbbell Arnold Press

▶

2. Seated Dumbbell Arnold Press

4 sets, 12 reps, (rest 60s)

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Circuit

Cable Front Raise (Bilateral)

▶

3A. Cable Front Raise (Bilateral)

3 sets, 10 reps, (rest 60s)

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Cable Tricep Kickback demonstration

3B. Cable Tricep Kickback

3 sets, 10 reps, (rest 60s)

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Circuit

EZ-Bar Skullcrusher demonstration

4A. EZ-Bar Skullcrusher

3 sets, 10 reps, (rest 60s)

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Seated Lateral Raise demonstration

4B. Seated Lateral Raise

3 sets, 10 reps, (rest 60s)

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Circuit

Cable Reverse Fly

▶

5A. Cable Reverse Fly

3 sets, 12 reps, (rest 60s)

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Standing Two Arm Tricep Cable Extension demonstration

5B. Standing Two Arm Tricep Cable Extension

3 sets, 12 reps, (rest 60s)

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Date Created: 12/24/2018, UTC

Last Updated: 2/13/2020, UTC

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