Overview
The speaker provides a detailed walkthrough of a shoulder and triceps workout session, highlighting exercises, sets, reps, techniques, and rationale for exercise choices.
Shoulder Workout Sequence
- Started with reverse pec deck for rear delts: 3 sets of 20 reps, emphasizing strict form and occasional partial reps plus iso holds.
- Emphasized keeping arms straighter to minimize trap involvement during reverse pec deck.
- Used dumbbell side laterals for side delts: leaned slightly forward, 3 sets of 20 reps, added 20 partials on the last set to increase intensity.
- Performed machine shoulder presses with elbows dropped, focusing on explosive, powerful reps; increased weight each set, working up to a heavy set where 8 reps was difficult.
- Noted that heavy sets involve 2–3 minutes rest, lighter sets rest 1–2 minutes.
Rotator Cuff Strengthening
- Included spider crawls with resistance bands for rotator cuff health: 3 sets, pulling hands apart and moving up and down a wall.
- Optionally performed timed sets (45–60 seconds) instead of rep-based.
Triceps Workout Sequence
- Began with a superset: rope pushdowns immediately followed by bent-over extensions, 4 rounds, 8 reps each exercise, for 8 total sets.
- Completed 4 additional sets (12 total) for triceps, including tape presses (popularized by Dave Tate), 4 sets of 10 reps for thickness.
Exercise Rationale and Technique Tips
- Explained preference for high reps on rear delts and limited shoulder pressing due to overlap with chest training.
- Gave detailed hand positions and angles for maximum isolation and effectiveness.
- Stressed adjusting resistance and band size for individual needs.
Summary of Exercises
- Shoulders: Rear delt reverse pec deck, dumbbell side laterals, machine shoulder press, spider crawls.
- Triceps: Rope pushdowns, bent-over extensions, tape presses.
Recommendations / Advice
- Add partial reps and iso holds for rear delt development.
- Use appropriate rest periods based on intensity and load.
- Ensure strict form to target intended muscle groups effectively.
- Adjust band resistance for spider crawls according to strength level.
- Consider feedback and adjust routines for variety and individual preference.