Youtor
SHOLDER amp TRICEPS🔥WORKOUT🫰VLOG
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=qtQnMA5Oe2w
SHOLDER TRICEPS🔥WORKOUT🫰VLOG|| • #viralvideo #shoulder workout#subscribe • • Sholder workout • • shoulder workout • Warm-Up • Arm Circles – 2 sets of 30 seconds each (forward and backward) • Light Dumbbell Shoulder Presses – 2 sets of 15 reps • • Workout • 1. Overhead Dumbbell Press • 4 sets of 8–12 reps • Focus: Primarily targets the front and side delts. • • 2. Lateral Raises • 3 sets of 10–15 reps • Focus: Emphasizes the side delts for shoulder width. • • 3. Front Raises (Dumbbells or Plate) • 3 sets of 10–12 reps • Focus: Primarily targets the front delts. • • 4. Bent-Over Reverse Flyes • 3 sets of 12–15 reps • Focus: Works the rear delts to help balance shoulder development. • • 5. Upright Rows • 3 sets of 10–12 reps • Focus: Engages the traps and side delts for shoulder height and mass. • • 6. Face Pulls (using cable or resistance bands) • 3 sets of 12–15 reps • • Triceps workout 🔥 • Warm-Up • Arm Circles and Tricep Extensions with Light Weight – 2 sets of 20 reps • • Workout • 1. Close-Grip Bench Press • 4 sets of 8–10 reps • Focus: Targets all three tricep heads, especially for building strength and mass. • • 2. Overhead Tricep Extension (Dumbbell or EZ-Bar) • 3 sets of 10–12 reps • Focus: Emphasizes the long head of the tricep, helping with overall mass. • • 3. Tricep Pushdowns (Cable) • 4 sets of 10–12 reps • Focus: Primarily activates the lateral head for that defined outer look. • • 4. Skull Crushers (EZ-Bar or Dumbbells) • 3 sets of 10–12 reps • Focus: Works all heads, with a strong emphasis on the long and lateral heads. • • 5. Bench Dips • 3 sets of 15 reps (add weight if needed) • Focus: Works all three heads, especially effective for high-rep endurance. • • 6. Kickbacks (Dumbbell or Cable) • 3 sets of 12–15 reps per arms • Thanks for watching 🙏🫰 VLOG
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