Triceps & Shoulders

Exercise 1

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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3 Sets

12 Reps

30s Rest

Exercise 2

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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3 Sets

12 Reps

30s Rest

Exercise 3

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

Exercise 4

Lever Triceps Extension

Equipment: Full Gym, Machine

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3 Sets

12 Reps

Exercise 5

Reverse Grip Pushdown

Equipment: Cable, Full Gym

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Exercise 6

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 7

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 8

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 9

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 10

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 11

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 12

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 13

Bent Arm Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 14

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

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One Arm Triceps Pushdown

Cable Rope Overhead Triceps Extension

Seated Dumbbell Triceps Extension

Lever Triceps Extension

Reverse Grip Pushdown

Dumbbell Lateral Raise

Dumbbell Shoulder Press

45 Degree Incline Row

Lever Shoulder Press

Alternating Dumbbell Front Raise

Two Arm Dumbbell Front Raise

Rear Delt Fly Machine

Bent Arm Lateral Raise

Weight Plate Front Raise

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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