any tips for a good shoulders, biceps and triceps workout?

Question

can anybody share thier shoulders, biceps and triceps workouts? please include sets, reps and weight...thans and happy holidays....

Answer 1

Keep in mind that the deltoids, Biceps braccii, and Triceps braccii, are all supportive muscle structures that come into play whenever upper body excercises are performed. A bench press--while aimed at developing the pectorals--immensely involves the anterior (frontal) head of the deltoids, while also placing considerable stress on the triceps. Rowing or even pulldown movements for the back place stress on the biceps.

These muscles are used far more than most people realize. This often leads to overtaining them; a mistake that not only prevents their developement, but indeed guarantees that they'll never reach their full genetic potential.

In the majority of my clients, I'll have them split their bodies into sections so that overtraining the shoulders is at a reduced risk. Depending on the individual's excercise tolerance (which varies quite widely from person to person) and personal goals (not everyone wants a bodybuilder's physique) they may find themselves on one of the following routines.

(General fitness, moderate intensity)
Monday--Chest, Biceps, Abs
Tuesday--Upper Legs
Wednesday--Off
Thursday--Shoulders, Triceps
Friday--Back, Calves
Saturday and Sunday off.

(High Intensity with a high recovery rate)
Monday, Week One--Chest, Biceps, Abs
Monday, Week Two--Shoulders, Triceps
Tuesday and Wednesday off
Thursday, Week One--Upper Legs
Thursday, Week Two--Back, Calves

(High Intensity, low recovery rate; typically Wednesday)
Week One--Chest, Back
Week Two--Legs and Calves
Week Three--Shoulders, Arms
Week Four--Legs and Calves
Week Five--Repeat week one, and so on until progress ceases.

I've followed these templates with dozens of clients, and have seen very steady, predictable, success. Judging recovery ability is easy: If they aren't gaining reps, weight, or both in very excercise of every workout, no progress is being made--they're overtraining in that they can't overcompensate for the previous workout. A change of routine is in all cases the key to putting them back on track.

I have one client who is only training every twelve days, with three excercises per workout (Hack Squats, Lat Pulldowns, and Bench Presses). Until I got him down to that level, he made no progress at all... he even started regressing, losing strength from workout to workout. He now yields an average of three reps increase from his previous efforts from workout to workout, and has gone up in training poundages twice in the last three months. Lack of progress is nearly always due to too much training--not that you're not doing enough. Your genetics dictate just how much you can take, and the only thing you can do is play by the rules.

Rather than read a long-winded post by me, I'd like to recommend the excellent works of Mike Mentzer (one of his books, "High Intensity Training the Mike Mentzer Way," can be found at most major book chains--including Amazon.com). It contains by far the most accurate viewpoint on how one should approach their training, of any book I've read. Medical documents abound that support his statements, and the approach has worked on each and every one of my clients to date. Better still, it's not the advertizing smorgousboards that we call muscle magazines.

Good luck to you!

Answer 2

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Answer 3

I've been doing Max-OT (see link below). It's a full body workout that hits each muscle group once a week, including shoulders, biceps, and triceps.

Another area that is even more important than exercises for developing muscle is your diet. If you are trying to build muscle, you need to eat more calories than you burn. Eat lots of protein and good carbs. Cut back on the fat, but still get some good fat (used for testosterone production). A 40/40/20 split (protein/carbs/fat) is good.

Answer 4

Shoulders: militia press Barbell shoulder press the front and aspect lateral will advance Bent throughout back shoulder will advance Shoulder shrugs Biceps: Curls (barbell and dumbell) Preacher curls Isolation curls Hammer curls opposite grip curls Triceps: Cable pushdowns Tricep overhead presses cranium crushers One exceeded overhead presses Donkey kick presses opposite cable pushdowns

Answer 5

My biceps get enough work from my compound back movements (pullups, pulldowns,seated rows, one-arm dumbell row).
For shoulders,chest, tris I do military press, incline press, flat press, decline press, flys, and dips. Then some isolated tri movements if they need it. For all I do 2 worksets with a weight I can do 8-12 times. If these are new to you only do one set and use small weights so you can focus on form. Slow controlled movements.

Answer 6

Besides the workout itself. dividing your body weight by 2.2 will give you the number of grams of protein necessary for muscular growth on that day. If you fall short you will have diminished growth up to 80%. Go below that and you have worked out for nothing.

Answer 7

go to a site like bodybuilding.com and it shows a picture of someone, front and back, and you can simply click on the muscle you want to work and they give you endless options. go to the super site then exercises (on the side). They tell you in detail all the muscles you use and even a down loadable video of it.

Answer 8

www.sparkpeople.com
Has demos on strength training exercises plus nutrition planner and lots of support from the experts. Best of all it is free!