Shoulder & Tricep Routine

This is the perfect Upper body gym program for building shoulders like rocks and huge triceps

First Day

SHOULDERS

1_Barbell Overhead Press (4 sets x 8-10 reps)

Remember to keep your your Back straight and safe

2_Dumbbell Lateral Raises (3 sets x 12-15 reps)

Keep it controlled, make sure you feel good the contraction 

3_Seated Dumbbell Press (3 sets x 10-12 reps)

Make sure you keep go up fast but you go down slow and controlled

4_Front Plate Raises (3 sets x 12-15 reps)

Keep your Back straight and avoid egolift

5_Face Pulls (3 sets x 12-15 reps)

Here you Just need to feel as much as possible your rear delts, doesn't matter weight or technique unless you do not put any other muscle group or articulation in danger

Second Day

TRICEPS

1_Close-Grip Bench Press (4 sets x 8-10 reps)

You can go heavy here but always feeling contraction and keeping form

2_Tricep Dips (3 sets x 12-15 reps)

Go upwards fast here but go down slowly

3_Overhead Tricep Extension with Dumbbell (3 sets x 10-12 reps)

Pick a weight you can control here and avoid hitting failure, it isn't necessary 

4_Rope Tricep Pushdowns (3 sets x 12-15 reps)

Use light weight now, you must always go to failure but keep it under tension and contracted.

Federico Garcia Einschlag