Shoulder and Tricep Workout (Killer Routine for Mass)

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: February 6, 2024
FACT CHECKED by James Cunningham, BSc, CPT
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

The triceps and shoulders are two muscle groups that work together and are extremely difficult to train. They require pushing muscles to do painful exercises that require technique and precise form.

As part of a team of personal trainers, we determined through our tests the ultimate shoulder and triceps workout that even Steven Lopez would like to try.

This article covers insights based on our firsthand experience of getting strong muscles in your upper body.

Quick Summary

  • To build mass in your shoulders and triceps, incorporate exercises like bench presses, Arnold presses, lateral raises, tricep pushdowns, and close grip bench presses into your routine.
  • The workout emphasizes a combination of compound and isolation exercises to target all parts of the shoulders and triceps effectively.
  • A study by the National Center for Biotechnology Information found that inter-repetition rest training led to a 21.5 ± 5.7% increase in maximum strength and a 10.7 ± 10.3% increase in upper body isometric peak force, compared to traditional training's 13.5 ± 7.2% increase in strength.
  • Personally, I find that this balanced approach of combining various exercises with proper rest is effective for maximizing muscle growth in the shoulders and triceps.

Shoulder Exercises for Sculpting Broad, Powerful Shoulders

Men performs shoulder and bicep workout

I’ve gathered the best exercises for a shoulder workout according to my experience.

Combine it with a post-workout drink we have tried before, like Transparent Labs or Jacked Factory Growth Surge, and see those muscles grow.

Bench Press

This compound exercise is excellent for targeting your chest muscles and shoulders.

Here’s how to do it:

  1. Lie down on a bench and grip a barbell with your hands slightly wider than shoulder-width apart.
  2. Then, lower the barbell towards your chest by bending your elbows, and push it back up by extending your arms.

Arnold Press

This exercise uses all three heads of the deltoid muscles (anterior, medial, and rear deltoids) and your biceps, triceps, and upper back muscles.

Here’s how to do it:

  1. Hold dumbbells at shoulder height with your palms facing forward. You can also do it on a flat bench.
  2. Press the weights overhead and bring them back as you lower the weights down.

Lateral Raise

Lateral raise

The lateral raise is an effective isolation exercise that targets the medial deltoid muscles in your shoulders, contributing to overall shoulder strength and stability.

To perform it, stand holding dumbbells with palms facing inward, keeping your arms straight as you lift the weights to the sides until your arms are parallel to the ground, and slowly lower them back down.

This exercise requires focus and strict form control.

Related: Cable Lateral Raise 101 Guide

Triceps Workout for Carving Chiseled Arms

Tricep workout

The triceps require fewer rest breaks, upper arm control, and exercise variations. Here are a few choices I’ve tried.

Tricep Pushdowns

This exercise can be done with a cable machine or a preferred home gym resistance band.

Here’s how to do it:

  1. Stand facing the cable machine or anchor the resistance band overhead. Grip the bar or band with an overhand grip and keep your elbows tucked close to your sides.
  2. Push the bar or band down until your arms are fully extended, and then slowly return to the starting position.

Also Read: How to Do Tricep Pushdowns

Triceps Kickbacks

This exercise targets the triceps by kicking your arm back behind you.

Here’s how to do it:

  1. Hold a weight firmly in one hand and bend forward slowly at the waist.
  2. Extend your arm behind you with a slight bend in your elbow while keeping it close to your body, working your triceps.

Close Grip Bench Press

a photo of a man doing bench press

This is a great exercise to train your chest and triceps.

This variation of the traditional bench press involves lying on a bench and gripping the barbell with your hands shoulder-width apart.

Lower the barbell towards your chest and push it back to the starting position. It can effectively train chest muscles while also targeting your triceps.

Workout Structure – Sets, Reps, and Rest Periods

For the actual workout structure, I recommend doing the following:

  • 4 sets of 6 reps for Bench Press
  • 3 sets of 12 reps for Arnold Press
  • 3 sets of 12 reps for Lateral Raises
  • 3 sets of 12 reps for Tricep Pushdowns
  • 3 sets of 12 reps for Triceps Kickbacks
  • 3 sets of 12 reps for Close Grip Bench Press

According to a study from the National Center for Biotechnology Information website, you should take 3-5 minutes of rest between sets to let your muscles recover [1].

Maximizing Shoulders and Triceps Growth

maximizing shoulders and triceps growth

Maximizing shoulder and triceps growth requires multiple activities. Our research indicates progressive overload, a high-protein diet, and pairing shoulders with chest exercises.

Progressive Overload

Progressive overload is a bodybuilding technique that gradually increases the training weight over time.

To apply a progressive killer technique, you have to consider the following:

  • Avoid sticking with the same weight for a long time. This can result in a plateau where your body stops responding to the exercise and your shoulders and triceps go haywire.
  • Increase the number of repetitions you do per exercise. This will be a major challenge for your muscles and keep your blood flowing.
  • Decrease the resting time between sets to challenge your body and improve endurance.

With this advice, you can build stronger, more defined shoulders and triceps. According to the study on the ResearchGate website, you should track your progress and use proper form, technique, and compound movement to avoid injuries [2].

High-Protein Diet

high protein diet

As an expert fitness and bodybuilder, I know that a high-protein diet can significantly impact muscle growth, recovery, and overall health.

Here's a concise example of a high-protein diet that I personally follow and recommend to my clients.


  • 4-egg omelet with spinach and mushrooms (28g protein)
  • 1 cup Greek yogurt topped with 1/4 cup almonds (23 grams of protein)

Mid-Morning Snack:

  • 2 rice cakes with 2 tablespoons of natural peanut butter (8g protein)
  • A protein shake made with 1 scoop of your favorite whey protein, water, and ice (24g protein)


  • 6 oz grilled chicken breast with mixed vegetables and 1/2 cup cooked quinoa (40g protein)

Mid-Afternoon Snack:

  • 1 oz beef jerky (10g protein)
  • 1 cup cottage cheese with 1/2 cup diced pineapple (28g protein)


  • 6 oz baked salmon with a side of roasted asparagus and 1/2 cup cooked brown rice (45g protein)

Evening Snack:

  • 1 scoop of whey protein with water or unsweetened almond milk (24g protein)

This meal plan offers approximately 210 grams of protein, which can be adjusted depending on your needs and fitness goals.

Shoulders and Chest Make the Best Combination

a photo of a man doing chest workout

Most shoulder exercises involve the shoulder-chest muscle group.

They require a combination of compound and isolation exercises, focusing on building pressing strength, endurance, and muscle mass.

I recommend trying that on a single workout session to improve overall upper-body strength until you mimic what Lopez employs: a nasty finishing technique called the three-headed giant set.

Related articles:

Tips to Minimize Injury Risk When Training the Upper Body

a photo of a man injured his shoulder during gym's workout

Upper-body exercises can lead to mild or severe injuries if you're unprepared.

To reduce the chances of lesions, take these precautions and avoid painful setbacks:

  • Always warm up: Start with a thorough warm-up that includes stretching and mobility exercises to enhance flexibility and range of motion. This will also increase blood flow to your muscles, enabling them to function better during exercise.
  • Jumping rope: This exercise requires coordination and balance, which improves body awareness. When you're more in tune with your body and its movements, you can control your actions and avoid injuries.
  • Follow the proper form: Maintaining good posture and alignment during exercise reduces the risk of strain and injury to your neck, back, and shoulders. Ensure you follow the correct instructions for each exercise and seek expert guidance if needed.

“Building strong muscles prevents loading on your joints, makes a huge difference.”

- Dr. Jordan Metzl, Sports Medicine Physician


Can You Train Triceps and Shoulders Together?

Yes, you can train the triceps and shoulders together in the same workout. Focus on compound movements and pay attention to workout intensity when training.

Can You Superset Shoulders and Triceps?

Yes, you can superset shoulders and triceps. Supersets can be a great way to increase intensity in your upper-body workouts. You'll need enough endurance to complete different exercises that activate various muscle groups with minimal rest in between.

What Are Effective Injury Prevention Techniques for Shoulder and Tricep Workouts?

Effective injury prevention techniques for shoulder and tricep workouts involve incorporating rotator cuff strengthening exercises and proper warm-up routines. These techniques are crucial in maintaining joint health and reducing the risk of strains or tears during intense workouts.

How Can Mobility Work Improve Shoulder and Tricep Workouts?

Mobility work can improve shoulder and tricep workouts by enhancing joint flexibility and range of motion. Integrating dynamic stretching and mobility drills into these routines leads to improved workout performance and reduced injury risk, which is essential for maintaining overall shoulder health.

What Are the Psychological Benefits of Shoulder and Tricep Training?

The psychological benefits of shoulder and tricep training include improved self-esteem and stress reduction. These workouts, leading to visible muscle development and endorphin release, also foster a sense of discipline and achievement, contributing to overall mental well-being.

What Advanced Training Techniques Can Help Break Through Plateaus in Shoulder and Tricep Development?

Advanced training techniques like drop sets, supersets, or eccentric loading can help break through plateaus in shoulder and tricep development. These methods intensify workouts, stimulate muscle growth, and challenge muscles in new ways, promoting continued progress.

What Nutritional Strategies Are Important for Muscle Recovery in Shoulder and Tricep Training?

Nutritional strategies important for muscle recovery in shoulder and tricep training emphasize optimal protein intake and timing. Consuming high-quality protein sources soon after workouts, along with key nutrients like omega-3 fatty acids, antioxidants, and sufficient hydration, significantly aids in muscle repair and growth.


Was this article helpful?

About The Author

Senior Coach
Tyler Sellers is a trained athlete and author with contributions to publications like Men’s Health, The Healthy, Fox Business, NerdWallet, Weight Watchers, and MSN. His unique approach extends beyond physical techniques, emphasizing the significance of mental techniques like the flow state and mind-muscle connection.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

You May Also Like

The Calisthenics Diet Plan How to Get the Best Results Featured Image
By Lisa Lorraine Taylor, BSc, CPT 2 days ago
The Calisthenics Diet Plan: How to Get the Best Results
Bowflex vs PowerBlocks Dumbbells
By James Cunningham, BSc, CPT 2 days ago
Bowflex vs Powerblocks Dumbbells (2024) Which Is Better?
A person who is about to eat a paleo meal from best paleo meal delivery service
By Lisa Lorraine Taylor, BSc, CPT 3 days ago
8 Best Paleo Meal Delivery Services (2024 Updated)
mass gainer vs whey
By James Cunningham, BSc, CPT 3 days ago
Mass Gainer vs Whey Protein: Which One Should You Pick?
By Benedict Ang, CPT, PN1-NC 3 days ago
How to Get Bigger Triceps in 30 Days: The Ultimate Workout
bulk up
By James Cunningham, BSc, CPT 3 days ago
How to Bulk up Fast (& the Proper Way): 14 Ninja Hacks

Write a Reply or Comment

Your email address will not be published. Required fields are marked *

Our scoring system is the result of objective testing data and subjective expert analysis by a team of fitness coaches and medical experts. Our scoring factors are weighted based on importance. For more information, see our product review guidelines.