Shoulder and Triceps Exercises For women

 

SHOULDERS

Exercise 1.

Standing Shoulder Push Press – 4 x 10

Exercise Combo 2:

Cable Side Lateral Raise – 4 x 8 (plus a drop set for the last set)
superset
Cable Front Raise – 4 x 10

Exercise Combo 3:

Leaning Prone Lateral Side Raise (dumbbells out to the side) – 4 x failure..about 10
superset
Prone Front Raise (dumbbells out in front) – 4 x failure…8-10

Exercise 4:

Rear Fly Machine – 1 x 25

 

TRICEPS

 

Exercise 1:

Parallel Bar Tricpes Dip – 4 x failure

Exercise Combo 2:

Cable Press Down – 4 x 8 with drop set on last set
superset 
Overhead Triceps Pressdown – 4 x 12

Exercise 4:

Dumbbell Arm Extension – 4 x 12 – Click here for video 

Exercise 5:

Dumbbell Tricpes Kickback – 1 x 25

 

Can you tell my shoulders are my favorite muscle group to train? Next week I will give you exercises on chest and biceps!

What is a dropset?

Using drop sets is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight. Reducing the weight quickly is extremely important.

Example:

Lateral Side Raise:
12 pound dumbbell till failure  – 8 reps
10 pound dumbbell till failure – 6 reps
7.5 pound dumbbell till failure – 6 reps
5 pound dumbbell till failure – 4 reps

Do them back to back and drop the weight by about 20%. Since women often use low weights, it is usually 2.5 for dumbbells and one plate when using a machine.

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