Perform Triceps and Shoulders Super Set Workouts to Gain Size and Definition

It is very difficult to gain muscle mass and definition at the same time.  These triceps and shoulders super set workouts will help, since they mix heavy lifting and high repetition toning.  Remember to stretch and do light cardio for five to ten minutes before your super set workouts to help avoid injury.  Your breaks in between super sets will be short to ensure you are also receiving cardiovascular benefits.  Be sure to stay hydrated in between sets.  Make sure the weight you are using is challenging and you are struggling to lift it at the end of each set.  You may need to lower the amount of weight slightly as you proceed into your second or third super set in each workout, due to the high intensity. 

For the first triceps and shoulders super set workout, you will do one warm up set, in addition to, three regular sets of close grip bench press with a 45 pound barbell (add weights as needed) and shoulder press with dumbbells.  First, start out with the close grip bench press, and then you would go to a bench adjusted for you to sit down at an angle between 70 degrees and 80 degrees to give your lower back some support for the shoulder press.  For the warm up, do fifteen repetitions of each exercise without stopping.  For each set, do six to eight repetitions of close grip bench press and then do eight to ten repetitions of shoulder press without stopping.  Take a 45 second break in between super sets.  

Take a two minute break, preferably setting up for your next triceps and shoulders super set workout.  You will do one warm up set, in addition to, three regular sets of skull crushers with a small 15 pound barbell (add weights as needed) and shoulder front raises with dumbbells.  For the warm up, do fifteen repetitions of each exercise without stopping.  For each set, do eight to ten repetitions of close grip bench press and then do eight to ten repetitions of shoulder front raises without stopping.  Take a 45 second break in between super sets.

Take another two minute break.  For your third triceps and shoulders super set workout, you will do one warm up set, in addition to, three regular sets of triceps rope pushdowns and three sets of upright rows with the same rope.  Make sure you are on a cable machine where you can adjust the position of the rope in order to perform both exercises.  For the warm up, do fifteen repetitions of each exercise without stopping.  For each set, do eight to ten repetitions of triceps rope pushdowns and then do eight to ten repetitions of upright rows without stopping.  Take a 45 second break in between super sets.

Take a two and a half minute break to prepare for the final super set.  You will perform three sets of dips until failure and three sets with 15 to 20 reps of the shoulder fly using dumbbells.  Then, after that super set, you will immediately continue with three more sets of dips until failure, with three sets of close grip pushups until failure.  Wait 30 seconds in between all six super sets.  Wait one minute after your final super set, and then finish your workout with one more set of close grip pushups until failure.  Then, properly stretch and cool down.