Shoulder and Triceps Workout



SHOULDER WORKOUTS

DUMBBELL OVERHEAD PRESS


2 - 3 SETS

10 - 15 REPS

1 - 2 MINUTE BREAK PER SET


SHOULDER TRAPS



2 - 3 SETS

8 - 12 REPS

1 - 2 MINUTE BREAK PER SET


SINGLE DUMBBELL SIDE RAISE




2 - 3 SETS

10 - 15 REPS

1 - 2 MINUTE BREAK PER SET


BARBELL OVERHEAD PRESS



2 - 3 SETS

8 - 12 REPS

1 - 2 MINUTE BREAK PER SET

 BARBELL ROW



2 - 3 SETS

8 - 12 REPS

1 - 2 MINUTE BREAK PER SET


 CLEAN AND PRESS


2 - 3 SETS

8 - 12 REPS

1 - 2 MINUTE BREAK PER SET


FRONT DUMBBELL RAISE





2 - 3 SETS

10 - 15 REPS

1 - 2 MINUTE BREAK PER SET


SEATED BENTOVER DUMBBELL RAISE



2 - 3 SETS

10 - 15 REPS

1 - 2 MINUTE BREAK PER SET


SINGLE DUMBELL RAISE (FRONT)




2 - 3 SETS

10 - 15 REPS

1 - 2 MINUTE BREAK PER SET


TRICEPS WORKOUT

CABLE ONE ARM TRICEP EXTENSION



2 - 3 SETS

10 - 15 REPS

1 - 2 MINUTE BREAK PER SET


ONE ARM TRICEP EXTENSION




1 - 2 SETS

10 - 15 REPS

1 - 2 MINUTE BREAK PER SET



PUSH UPS





2 - 3 SETS

10 - 15 REPS

1 - 2 MINUTE BREAK PER SET


SHOULDER DIPS


2 - 3 SETS

10 - 15 REPS

1 - 2 MINUTE BREAK PER SET


WORKOUT SESSION COMPLETED!




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Leg Workout

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LEG WORKOUT BARBELL SQUATS 2 - 3 SETS 6 - 8 REPS 1 - 2 MINUTES BREAK PER SET LYING LEG CURLS 2 - 3 SETS 8 - 10 REPS 1 - 2 MINUTES BREAK PER SET LEG EXTENSIONS 2 - 3 SETS 8 - 10 REPS 1 - 2 MINUTES BREAK PER SET LEG PRESS 2 - 3 SETS 8 - 10 REPS 1 - 2 MINUTES BREAK PER SET DUMBBELL LUNGES 2 - 3 SETS 8 - 10 REPS 1 - 2 MINUTES BREAK PER SET BARBELL CALVES RAISE 2 - 3 SETS 8 - 10 REPS 1 - 2 MINUTES BREAK PER SET WORKOUT SESSION COMPLETED!
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Chest and Tricep workout

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BENCH PRESS 8 - 12 REPS 2 - 3 SETS 2-3 mins break per set INCLINED BENCH PRESS 8-12 REPS 2 - 3 SETS 2 - 3 mins break per set DE CLINED BENCH PRESS 8-12 REPS 2 - 3 SETS 2 - 3 mins break per set INCLINED DUMBBELL PRESS 8 -12 REPS 1 - 2 SETS 1 - 2 mins break per set BENCH DUMBBELL PRESS 8 -12 REPS 1 - 2 SETS 1 - 2 mins break per set DECLINE DUMBBELL PRESS 8 -12 REPS 1 - 2 SETS 1 - 2 mins break per set CABLE CHEST PRESS 8 -12 REPS 4 - 5 SETS 1 - 2 mins break per set TRICEP WORKOUTS 8 -12 REPS (Decrease per weight increase) 4 - 5 SETS 1 - 2 mins break per set OVERHEAD TRICEP EXTENSION 8 -12 REPS  2 - 3 SETS 1 - 2 mins break per set SKULLCRUSHER 8 -12 REPS (Decrease per weight increase) 2 - 3 SETS 1 - 2 mins break per set WORKOUT SESSION COMPLETED
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