Beginner's Workout for 4 Days a Week

The following  Tricep  and deltoid strengthening exercises are designed to improve the strength of the deltoid  and Tricep muscles . Generally, they should only be performed provided they do not cause or increase pain.

DELTOIDS

• A1 Seated Dumbbell Press

1 set X 80 lbs X 10 reps

• A2 Seated “W Press” (press up and out with neutral/palms facing grip)

1 set X 50 lbs X 6-8 reps

• B1 Seated Dumbbell Press

1 set X 80 lbs X 7 reps

• B2 Arnold Presses (rotate hands; supinate to pronate while pressing up)

1 set X 50 lbs X 6- 8 reps

• C1 Seated Dumbbell Press

1 set X 80 lbs X 6 reps

• C2 Alternating Dumbbell Presses (left-right-left)

1 set X 50 lbs X 6-8 reps each arm

• D1 Prone Incline bench 2 dumbbell front raise

3 sets X 25 lbs X 12 reps (strict)

• D2 Prone incline bench dumbbell cross body lateral raise

3 sets X 15 lbs X 12, 11, 10 reps (slow and strict)

• D3 Standing dumbbell side lateral raise

3 sets X 25 lbs X as many reps as possible (loose form)

• E1 Prone incline bench reverse flyes (rear delt raise)

3 sets X 20 lbs X 15, 12, 12 X 3021 (strict)

• F1 Resistance Band Forward Raises

3 sets  X 12, 11, 10 reps (slow and strict)

TRICEPS

• A1 Seated Dumbbell tricep extension (behind head)

3 sets X 90, 85, 80 lbs X 10 reps, 10 reps, 10 reps

• A2 2 Dumbbell Tricep Kickback

3 sets X 45 lbs X 12 reps, 10 reps, 10 reps

• B1 Reverse grip pushdown

3 sets X 70 lbs X 12 reps X 3012 (squeeze hard! in contracted pos of each rep)
1 set 80, 90, 100 lbs X 6, 6, 6 reps (ascending set, change grip with each weight change: reverse grip, wide overhand grip, narrow overhand grip)