Hey there, fitness fam! Welcome back to the Men’s Dream Lifestyle, where we’re all about helping you crush your fitness goals. If you’re on the hunt for those impressive tricep and shoulder workout, you’re in the right place. Today, we’re diving deep into the world of isolation exercises that’ll pack on some serious muscle to your upper body. But before we get into it, you know the drill – smash that subscribe button and ring that notification bell on our YouTube channel so you never miss out on our muscle-building workouts and fitness advice. Let’s get to work!
1: The Tricep Torch - Close-Grip Bench Press
We’re kicking things off with an exercise that’s all about those triceps – the close-grip bench press. Grab that barbell, bring your hands closer together, and let’s get to work. Three sets of ten reps to ignite those triceps!
2: Double Trouble - Tricep Dips
Now, let’s double down on those triceps with tricep dips. Find parallel bars or use a sturdy chair. Lower yourself down and push back up with the power of your triceps. Feel the burn? That’s the goal. Three sets of 15 reps to sculpt those triceps.
3: Sculpted Shoulders - Standing Military Press
Time to shift our focus to those sculpted shoulders. The standing military press is the name of the game. Grab a barbell, press it overhead, and lower it back down. Your shoulders are in for a treat. Three sets of ten reps to power up those delts!
4: Raising the Game - Lateral Raises
Let’s keep the shoulder gains rolling with lateral raises. Grab those dumbbells, and with a slight bend in your elbows, lift your arms out to the sides until they’re parallel to the ground. Slow and controlled – that’s the way to go. Three sets of 12 reps.
5: The Trifecta - Tricep Super Set
Time to bring in the big guns with a tricep super set. We’re combining tricep kickbacks and tricep pushdowns. Grab those dumbbells and let’s get those triceps screaming. Three sets of 12 reps for each exercise, back-to-back. Feel the burn and love it!
6: Shoulder Burn - Front Raises
We’re back to those shoulders with front raises. Hold a dumbbell in each hand, and lift them straight in front of you. Control is key here. Three sets of 12 reps to keep those front delts on fire!
7: Blast Off - Overhead Tricep Extension
Time to blast those triceps into oblivion with the overhead tricep extension. Grab a dumbbell and extend it overhead, feeling that stretch in your triceps. Then, bring it back up. Three sets of ten reps to take your triceps to new heights.
8: Delt Destroyer - Rear Delt Flyes
We can’t forget the rear delts! Rear delt flyes are the answer. Grab those dumbbells, bend at your waist, and lift those arms out to the sides. Three sets of 12 reps to round out those shoulders.
9: Superset Magic - tricep and shoulder workout Superset
Let’s take it up a notch with a superset that hits both tricep and shoulder workout. We’re talking tricep rope pushdowns and seated dumbbell shoulder presses. Alternating between the two exercises, you’ll feel the burn in all the right places. Three sets of ten reps per exercise.
10: Side Lateral Raises - A Deeper Dive
Going deeper into lateral raises, we’ve got a special variation for you – the side lateral raises with a twist. We’re adding a slight forward lean to hit those side delts from a different angle. Three sets of 12 reps for a wicked shoulder pump.
11: Tricep Burnout - Diamond Push-Ups
Time to give those triceps a burnout with diamond push-ups. Get into push-up position with your hands close together under your chest. Lower your body down and push back up. Three sets of 15 reps to finish strong.
12: Shrugs for Boulder Shoulders
Let’s focus on building boulder shoulders with shrugs. Grab those dumbbells or a barbell, and shrug those shoulders up to your ears. Feel that squeeze? Three sets of 12 reps for those massive traps.
13: Tricep Superset - Skull Crushers & Tricep Kickbacks
We’re back to the triceps with a punishing superset. Skull crushers followed by tricep kickbacks. Three sets of ten reps for each exercise, back-to-back. Your triceps won’t know what hit them!
14: The Rear Delt Secret - Face Pulls
Unveiling the secret to those rear delts – face pulls. Attach a rope to a cable machine, pull it towards your face, and squeeze those rear delts. Three sets of 12 reps for that well-rounded shoulder look.
15: The Burnout Challenge - Tricep Dips & Push-Ups
We’re approaching the end, but not without a burnout challenge. Tricep dips followed by regular push-ups. Max effort, folks! Three sets, as many reps as you can muster.
16: Hammer Time - Hammer Curls
Time to hammer those biceps into submission, which will complement those impressive triceps nicely. Grab some dumbbells and curl away. Three sets of ten reps to round out the upper arm.
17: Shoulder Superset - Upright Rows & Bent-Over Lateral Raises
Our shoulders deserve another superset – upright rows for those front delts, followed by bent-over lateral raises for those rear delts. Three sets of ten reps for each exercise, back-to-back.
18: Tricep Finesse - Bench Dips
Let’s finesse those triceps with bench dips. Use a bench or chair, lower yourself down, and push back up. Keep that form tight. Three sets of 15 reps for the final push.
19: Shoulder Burnout - Plate Raises
Our shoulders are on fire, and we’re going to keep stoking that flame with plate raises. Hold a weight plate and raise it straight in front of you. Three sets of 12 reps for that ultimate shoulder pump.
20: The Grand Finale - Tricep Pushdowns
We’ve arrived at the grand finale – tricep pushdowns. Attach a rope to a cable machine, push that rope down, and squeeze those triceps with all you’ve got. Three sets of 12 reps to seal the deal.
There you have it, folks! A comprehensive guide to building those impressive tricep and shoulder workout. Remember, consistency is the name of the game, so incorporate these exercises into your routine, and you’ll be on your way to the upper body gains of your dreams.
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