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Redefining Bodybuilding | Shoulders and Triceps

 

What’s a bodybuilder? A google search for “bodybuilders are….” brought up:

 

Bodybuilders are weak Bodybuilders are insecure Bodybuilders are unhealthy

 

Bodybuilding has been around for over a century, so why is it looked at with such disdain? In the age of social media we can easily learn about a wide variety of topics. However, these topics are created to fuel discussion, conflict and likes. This propaganda is why many women don’t want to workout - “Bodybuilding makes you bulky”, and why many men think there’s a singular supplement that will get you the physique you want “Pills, protein and powerlifts give you Hulk status”.

 

Building your body creates discipline. Maybe in some circles that’s “weird”. However, if you choose to take a few hours out of your week to look better and be healthier, you can start here. Get the Ultimate Shoulder and Tricep workout below!

 

30 minutes prior to training: Pre-workout cocktail

 

 

ModernPRE+ MaxREPS on sale at DPS Nutrition

 

The Workout

 

DB Lateral Raise: Arguably the greatest exercise for shoulder shape and hypertrophy. To increase tension to medial delt turn arm so pinky is higher than thumb at top of movement 3x10 (Last set should be a triple dropset)

 

Military Press- Another great shoulder movement to include early in your routine. Military presses and other variances of the overhead press can help strengthen your other pressing movements. 1x6 at 60% of max 1x8 at 70% of max 1x failure at 80% of max (rest pause set)

 

Rear Delt Flyes- Use a high rep range with rear delt flies to really make your shoulders pop. 3x15

 

DB 6 ways: Start with a front raise. When arms are parallel to the floor pull elbows back (keep elbows high). Keep elbow fixed and rotate arms so that your fist is inline with your ear. Your fist and shoulder should create a 90 degree angle. Rotate arm back down so fist is parallel to floor. Extend arm out to side slowly lowering DB’s to your side. 3x10

 

Close Grip Bench Press: Despite the name, a very narrow grip is not needed. Try a grip just a couple inches closer than your normal bench. Hands should be about 8-10 inches apart. 1x6 60% of max 1x8 80% of max 1xfailure 80% of max (Rest pause set)

 

Skullcrushers : Rotate between using an incline or decline bench each week. 3x12

 

Cable Pushdowns: Change grips each week 3x10

 

Dips: Keeping the torso more upright can help hammer your tris. However, do not perform with your torso at a 90 degree angle. Doing so will put unnecessary strain on your shoulders. If you can perform more than 15 dips try weighted. 3x15

 

Finish your workout with 1 scoop of ModernPROTEIN™: Vanilla Ice Cream with your beverage of choice.

 

Quick Recap:

 

 

  • DB Lateral Raise 3x10
  • Military Press 1x6, 1x8, 1xfailure
  • Rear Delt Flyes 3x15
  • Dumbbell 6 ways 3x10
  • Close Grip Bench 1x6, 1x8, 1x failure
  • Skullcrushers 3x12
  • Cable Pushdowns 3x10
  • Dips 3x15

 

Take the guess-work out of training and try this workout this week. Share your comments or questions on any of our social channels. Live Modern and Be Ultimate.

 

TEAM USPlabs Anthony Thomas

 

Prepared by Nik Ohanian with workout supplied by Mike Rea

 

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Disclaimer The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.

 

The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.