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There’s always going to be the odd man out in life – that 3rd wheel that doesn’t seem to fit in anywhere. For many bodybuilders planning their weekly workouts body part splits, triceps and shoulders often end up getting the short end of the stick. Why is that? Well, nobody is going to be miss chest day. And back & biceps flow so well together. Next you have to include a leg day for balance. This leaves 1 more day in the standard four weekly workout plan. Do you give shoulders their own small day and try to squeeze triceps into chest day, ensuring they suffer from a short and sub par workout? Or do you get to merging?

Let’s examine what a typical shoulder & triceps day would look like – with a bit of supersetting tossed in to really bring some serious blood into the muscle groups. Start with some warm-ups, of course. The shoulders are very easy to injure, and one bad repetition can leave you limited for months, or for a lifetime. Once you’ve spent 5 minutes stretching and tossing around the lighter weights, it is time to hit the weights. Let’s look at a sample workout.

– Military barbell press: 4 sets of 6 to 12 reps
– Dumbbell side raise: 4 sets of 6 to 12 reps

– Close grip bench press: 4 sets of 6 to 12 reps
Supersetted with
– Bent-over DB side raise: 4 sets of 6 to 12 reps

– Skull crushers: 4 sets of 6 to 12 reps
Supersetted with
– Barbell shrugs for traps: 4 sets of 6 to 12 reps

– Military barbell press: 4 sets of 6 to 12 reps
– Cable press downs: 4 sets of 6 to 12 reps

You don’t have to include the supersetting as you move form shoulders to triceps. This is a nice way for some bodybuilders to wrap up the shoulder portion of their workout while ramping up that triceps heavy section of the training day.

You’ll want to wait 3 days after the conclusion of this workout for your next chest workout, to allow the support muscle groups of shoulders and triceps to recovery and grow. Planning a leg day, then 1 to 2 rest days after this workout is ideal. You’ll be strong and fresh for the next chest workout, which will benefit your doubly. You will now enjoy two stimulation sessions for your shoulder and triceps muscle groups each week – twice as much chance to grow!