If you're looking to sculpt some serious shoulders and triceps, you’ve come to the right place. This workout is designed to torch those delts and tris, leaving you with that coveted "3D" look—think round, capped shoulders and arms that pop. No fluff, just hard-hitting moves that deliver results. Let’s get after it!
Warm-Up First – Don’t Skip It!
Before diving into the heavy stuff, prep those joints and muscles. Spend 5-10 minutes on dynamic stretches like arm circles, band pull-aparts, and light shoulder rotations. A proper warm-up means better performance and fewer injuries—so don’t be that person who jumps straight into lifting cold.
The Shoulder & Triceps Smash
This workout combines compound lifts for mass-building with isolation moves for definition. Aim for 3-4 sets of each exercise, keeping reps in the 8-12 range for growth.
1. Overhead Press (Barbell or Dumbbell)
The king of shoulder builders. Whether you go barbell or dumbbell, this move hits all three delt heads while engaging your core and triceps. Keep your core tight, press straight up (not forward), and lower with control. No ego-lifting—form is everything.
2. Arnold Press
Schwarzenegger knew what he was doing. This twist on the classic press keeps tension on the shoulders throughout the movement. Start with palms facing you, press up while rotating your hands outward, then reverse the motion on the way down. Expect a serious burn.
3. Lateral Raises
For those wide, shelf-like delts, lateral raises are non-negotiable. Keep a slight bend in your elbows, lift to shoulder height (no higher to avoid impingement), and resist the urge to swing. Light weights work best here—focus on the squeeze.
4. Rear Delt Flyes (Bent-Over or Machine)
Most people neglect the rear delts, but they’re key for balanced shoulders. Whether you’re using dumbbells or a machine, keep your chest up, elbows slightly bent, and squeeze at the top. No jerky movements—slow and controlled wins the game.
5. Close-Grip Bench Press
Time to hammer those triceps. Unlike regular bench press, your hands stay shoulder-width apart, shifting emphasis to the tris. Keep elbows tucked, lower to your lower chest, and press up explosively. Bonus: This also hits your chest for extra gains.
6. Skull Crushers (EZ Bar or Dumbbells)
The name sounds scary, but it’s a triceps killer. Lower the weight toward your forehead (not your face—safety first!), then extend back up without locking out. If your elbows flare, drop the weight—this is about control, not ego.
7. Triceps Dips (Weighted if Possible)
Bodyweight dips are great, but adding a weight belt takes them to the next level. Lean slightly forward to target the triceps more, and go deep (but not so low that your shoulders scream in protest). If you can’t do dips yet, bench dips are a solid alternative.
Finisher: Drop Set on Lateral Raises
Because why not leave everything on the table? Pick a weight you can do for 12 reps, then immediately drop to a lighter weight and push out another 10-12. Your shoulders will hate you—in the best way possible.
Recovery Matters
After annihilating your shoulders and triceps, don’t skimp on recovery. Stretch, hydrate, and maybe even hit some light mobility work the next day. And for the love of gains, get enough protein—your muscles need it to rebuild bigger and stronger.
Now go crush it and watch those arms and shoulders transform. No shortcuts, just hard work and consistency. The pump will be worth it.
