Shoulder and Triceps Workout for Muscle Gain
Building muscle in the shoulders and triceps requires a combination of compound movements and isolation exercises. This workout targets all heads of the shoulder muscles (deltoids) and triceps to promote balanced growth and strength.

Warm-Up (5-10 minutes)
Dynamic stretches: Arm circles, shoulder rotations, tricep stretches.
Light cardio: Jumping jacks, arm swings, or light jogging.

Shoulder Exercises

Overhead Press
Sets: 4
Reps: 8-12
How to Perform:
Stand with feet shoulder-width apart, holding a barbell or dumbbells at shoulder height.
Press the weight overhead until your arms are fully extended.
Lower the weight back to shoulder height.
Maintain a tight core and avoid arching your back.

Lateral Raises
Sets: 3
Reps: 12-15
How to Perform:
Stand with feet hip-width apart, holding a dumbbell in each hand by your sides.
Raise your arms out to the sides until they are at shoulder height.
Slowly lower the dumbbells back to the starting position.
Keep a slight bend in your elbows and avoid using momentum.

Front Raises
Sets: 3
Reps: 12-15
How to Perform:
Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
Raise the dumbbells in front of you to shoulder height.
Lower them back to the starting position.
Keep your back straight and avoid swinging.

Bent-Over Reverse Flyes
Sets: 3
Reps: 12-15
How to Perform:
Bend at the hips with a slight bend in your knees, holding a dumbbell in each hand.
Lift the dumbbells out to the sides, squeezing your shoulder blades together.
Lower the dumbbells back down.
Maintain a flat back throughout the movement.

Triceps Exercises

Close-Grip Bench Press
Sets: 4
Reps: 8-12
How to Perform:
Lie on a bench, holding a barbell with hands shoulder-width apart.
Lower the barbell to your chest, keeping your elbows close to your body.
Press the barbell back up to the starting position.
Focus on engaging the triceps throughout the movement.

Tricep Dips
Sets: 3
Reps: 10-15
How to Perform:
Use parallel bars or a bench to support your body weight.
Lower your body by bending your elbows until your upper arms are parallel to the ground.
Push back up to the starting position.
Keep your body upright and elbows close to your sides.

Overhead Tricep Extension
Sets: 3
Reps: 12-15
How to Perform:
Stand with feet hip-width apart, holding a dumbbell with both hands overhead.
Lower the dumbbell behind your head by bending your elbows.
Extend your arms back to the starting position.
Keep your elbows close to your head and avoid flaring them out.

Tricep Pushdowns (Cable or Band)
Sets: 3
Reps: 12-15
How to Perform:
Stand facing a cable machine or resistance band anchored overhead.
Hold the handle with both hands and push down until your arms are fully extended.
Slowly return to the starting position.
Keep your elbows close to your sides throughout the movement.

Sample Workout Schedule
Monday: Shoulders and Triceps
Wednesday: Rest or lower body workout
Friday: Shoulders and Triceps
Sunday: Rest or full-body workout

Tips for Muscle Gain

Progressive Overload: Gradually increase the weight you lift to challenge your muscles.
Proper Nutrition: Consume a diet rich in protein, healthy fats, and complex carbohydrates to support muscle growth.
Hydration: Drink plenty of water to stay hydrated and support overall performance.
Rest and Recovery: Allow adequate rest between workouts to let your muscles recover and grow.
Form and Technique: Focus on maintaining proper form to prevent injuries and ensure you’re targeting the intended muscles effectively.

By including these shoulder and triceps exercises into your workout routine, you can build muscle strength and size efficiently.