Shoulder and tricep workout (no photos)

Today was my arms day, and due to some tension in my left lower bicep head, I only did shoulders and triceps today.

Shoulders.
Started with seated barbell military press. 35lbs to warm up. Nice slow reps to ten. From there I went right into my sets. 7x5 of 65lb dumbbells. Made sure I kept good posture and went deep enough into the repetition. Some people go too deep or too shallow when they press. No more than a 90 degree angle. Going past this and you are engaging other muscles. The point of this workout is mainly your shoulders. Maintain a consistent speed of your reps. Rest was no more than a minute.

Next was a superset. 4 sets of seated Smith machine press. 1x15 1x10 2x8. Superset was on the delt raise machine and shoulder flies on a pec deck machine. Moderate weight, no breaks in between. Sets of 4.

After that I went over to a squat rack and did superset number 2. Frontal trap shrugs on barbell. 4x25 with a pause rep at the last repetition. Great tip for these that have helped many people activate more of the muscle: look at the ground and tuck your chin into your chest. You don't have to look in a mirror for this lift. Imagine you are trying to make your shoulders touch your ears, and shrug! Simple right? Tucking the chin and looking down gives a full range of motion versus looking straight ahead. You can also look straight up in the air to work them a tad different as well. From the shrugs I went to the dumbbell rack and used 20lbs in each hand and did side delt raises for 12 reps then front raises to 12. Immediately dropped set to 10. Did this for 4 sets.

Triceps:
Due to time I had to cut it short. But, started off with decline skullcrushers 3x12. If you aren't familiar with these, anchor your feet in the decline bench and have someone pass you the weight. Normally an easy curl bar. Hold the weight in front of you and bend at the elbows. Keep from your shoulder to elbow stiff and only the forearms bend. Bar should go over top of your head, then push weight back up. Some people touch their forehead on the rep. I don't suggest doing that if you're new to the exercise.

Then I did rope push downs with a superset of overhead extentions and one arm tricep push downs. 3 x 15 for these. Finished it off with a burnout of dips. I got to 40.

I am sorry for lack of pictures for those who haven't done some of these workouts. But look soon to our YouTube channel and instagram for videos on all of our workouts!

Follow our journey! @hara.kiri_ @auktane_fit @drphantastic