Workouts - Shoulders & Triceps
Here is a typical Shoulders & Traps workout for me…..again, I change things around from time to time.
Shoulders
Dumbell Side Lateral Raises
Set 1 : 25 x 15
Set 2: 30 x 10
Set 3: 30 x 8 (immediately do a drop set of 20 x 8, followed by 8 partial reps)
Bradford Barbell Presses (alternating front press and behind the neck press)
Set 1: 105 x 12 (warm up)
Set 2: 140 x 15
Set 3: 145 x 11
Set 4: 150 x 9 (immediately do a drop set of 105 x 10, followed by 7 partial Front Press reps only…going for the extra burn)
Plate Front Raises
Set 1: 35 x 15
Set 2: 45 x 12
Set 3: 45 x 10 (immediately do a drop set of 25 x 12, followed by 8 partial reps)
Bent Row Lateral Raises
Set 1: 20 x 15
Set 2: 30 x 12
Set 3: 35 x 8 (immediately followed by 10 partial reps)
Triceps
Weighted Dips
Set 1: 15 reps (with 55 lbs. strapped around my waist)
Set 2: 12 reps (with 60 lbs.)
Set 3: 12 reps (with 65 lbs.)
Reverse Tricep Cable Pulldowns
Set 1: 55 x 12
Set 2: 60 x 12
Set 3: 65 x 12
Rope Cable Pulldowns
Set 1: 45 x12
Set 2: 50 x 10 (12 partial reps at the end of this set to go for that extra burn)






July 25, 2008 at 10:31 am
What is "partial" reps? Sorry for being ignorant
September 5, 2008 at 4:23 am
I didnt notice an abs workout. what is your routine for abs?
March 7, 2009 at 5:32 pm
Nice work. You still get DOMS after a shoulder workout like this? I dont and I might need to add some dropset myself.
CASPER a partial is as it sounds a partial rep instead of a full range.