lagging shoulders and triceps
am training from 3 years am weihing 180 pounds with over developed lats and my shoulders and triceps r lagging.pls tell solution
Cut your lat/back training back to no more than one exercise for 5 sets of 6-12 reps each workout. Then arrange your training so that you can hit shoulders and and triceps) in two different training sessions each workout cycle. You would hit shoulders and triceps on their own training day and when you do chest on a different day. Key is to put a day off in between these training sessions.
A split could be;
Workout 1 Shoulders and Arms Workout 2 Lower body incl calves Workout 3 Chest then Back Day off Then repeat cycle
For shoulder and arm day, begin with shoulders or triceps. For shoulders focus on the outer head which is hit with side laterals. then and rear flyes followed by front presses. Do all of these for 5 sets of 6-12 reps. This will help bring out your shoulder width by focusing on the outer head first. For triceps, do one movement that has you pushdown, like a pulley pushdown and one exercise where you are pushing with triceps overhead (overhead rope extensions). Do all of these for 5 sets of 6-12 reps.
On Chest/Back day, always start with chest, and make dumbbell or barbell presses the first exercise. All chest pressing movements hit the triceps and shoulders as well, so you’re getting more stimulation on your weak points.
Do all of exercises for 5 sets of 6-12 reps.
Any more details; drop me a line at; vince@vandrich.com
Train hard,
Vince
