WORKOUTS || SHOULDERS, TRICEPS: LEAN AND RIPPED

Negative Wall Hand Stand Pushups (SHOULDERS)

  1. As many reps as possible
  2. Repeat
  3. Repeat

 

Triangle/Close-Grip Pushups (TRICEPS)

  1. As many reps as possible
  2. Repeat
  3. Repeat

 

Barbell Upright Rows (SHOULDERS)

  1. Light weight, 10lbs on each side(55lbs)  , 12 reps
  2. Moderate weight, 20lbs on each side (75lbs), 10 reps
  3. Heavy Weight, 25 lbs on each side (85lbs), 6-8 reps

 

Barbell Behind Head and In Front of Head Shoulder Press Superset (SHOULDERS)

  1. Moderate weight, 12 reps in front of head, 12 reps behind head
  2. Repeat
  3. Repeat

 

Lying Triceps Extensions (TRICEPS)

  1. Moderate Weight, 10 reps
  2. Repeat
  3. Repeat

  

Rear Deltoid Flys (SHOULDERS)

  1. Light Weight, 15 reps
  2. Light Weight, 15 reps
  3. Moderate Weight, 10-12 reps
  4. Heavy Weight, 8 reps

 

 

Overhead Rope Extensions (TRICEPS)

  1. Light Weight, 15 reps
  2. Light Weight, 15 reps
  3. Moderate Weight, 10-12 reps
  4. Heavy Weight, 8 reps

 

Side and Front Dumbbell Raise Superset (SHOULDERS)

  1. Light weight, 10 reps each
  2. Moderate weight, 8 reps each
  3. Light weight, 20 reps each

 

 Front and Reverse Shortbar Pushdowns (TRICEPS)

  1. Light Weight, 10 reps each
  2. Moderate Weight, 8 reps each
  3. Light Weight, 20 reps each

 

Repeat Hand Stand Pushups and Triangle Pushups until FAILURE

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