Скачать или смотреть TRICEP AND SHOULDER WORKOUT

Tricep Exercises:

1. Tricep Pushdown (3 sets of 12 reps): Hold a bar with your hands shoulder-width apart, extend your arms fully, and then lower the bar down towards your thighs.
2. Overhead Dumbbell Extension (3 sets of 12 reps): Hold a dumbbell overhead with both hands, lower it behind your head, and then extend your arms back up.
3. Skull Crusher (3 sets of 10 reps): Lie on a flat bench, hold a barbell or dumbbells over your chest, and lower it towards your forehead.

Shoulder Exercises:

1. Dumbbell Shoulder Press (3 sets of 8-12 reps): Hold dumbbells at shoulder height, press them straight up, and then lower them back down.
2. Lateral Raise (3 sets of 12 reps): Hold dumbbells at your sides, lift them out to the sides until they're at shoulder height.
3. Rear Delt Fly (3 sets of 12 reps): Hold dumbbells with your arms extended, lift them out to the sides until they're at shoulder height, focusing on squeezing your rear delts.