Day 16:Shoulders & Triceps

Last week we prioritized the rear head of the deltoid, so this week we will begin with hammering the front delts with a combination of seated and standing front dumbbell raises. As soon as we have completed our required reps in the first set in a seated position, we follow this with our replicated rest period and front standing raises. As you see in the video, we will also follow this exact pattern of seated and standing scenarios when we move on to side raises.

Following the dumbbell blast of the front and side heads of the delts, we then destroy the rear portion with a cable machine before revisiting the heavy iron to target the traps with dumbbell shrugs.

Once we have finished with shoulders, break for a few minutes before charging back into the war zone where we will be fighting fatigue and torturing triceps.

All movements for triceps today are extending and isolating exercises on a cable to ensure maximum squeeze, contraction, and pump.

*For the seated front raises and seated side raises, do 1 set of 10 repetitions while seated, then rest for 10 seconds. For the second set, you will do a set of 10 reps seated, then stand up and do 10 more reps with the same weight. For the third set, you will do a set of 10 reps seated, rest for 10 seconds, then drop the weight and do another 20 reps standing. Rest for 20 seconds then do a final 10 reps while standing with the same weight.

For the other exercises, you will do 1 set of 10 repetitions. For the second set, you will again do 10 reps, rest for 10 seconds, drop the weight, and then do another 10 reps. For the final set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 20 more reps. Rest for 20 seconds and do 10 more reps at the same weight.

SEATED FRONT DUMBBELL RAISES	10, 10/20, 10/20/10

DUMBBELL LATERAL RAISES	10, 10/20, 10/20/10

CABLE REAR DELT FLYES	10, 10/20, 10/20/10

DUMBBELL SHRUGS	10, 10/20, 10/20/10

TRICEPS PRESSDOWNS	10, 10/20, 10/20/10

CABLE ONE-ARM TRICEPS EXTENSIONS	10, 10/20, 10/20/10

SEATED TRICEPS PUSHDOWNS	10, 10/20, 10/20/10