Shoulder and triceps: Ryan’s muscle building routine you need to know

Struggling to sculpt your shoulders and triceps? Follow Ryan’s step-by-step guide with the exercises you need to be doing

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step by step guide

Dumbbell lateral raises

Reps: 15

Sets: 4

Intensity/Tempo: 1, 1, 1, 0

Dumbbell bent over fly

Reps: 12

Sets: 4

Intensity/Tempo: 1, 2, 1, 0

Dumbbell Arnold press

Reps: 12

Sets: 4

Intensity/Tempo: 1, 0, 1, 0

Close grip push up

Reps: 12

Sets: 4

Intensity/Tempo: 1, 0, 1, 0

Single arm dumbbell overhead extension

Reps: 10 each arm

Sets: 5

Intensity/Tempo: 1, 0, 1, 0

Dumbbell around the world

Reps: 12

Sets: 4

Intensity/Tempo: 3, 0, 3, 0

Seated weight plate front raises

Reps: 15

Sets: 4

Intensity/Tempo: 1, 1, 1, 0

Standing rope extension

Reps: 22

Sets: 5

Intensity/Tempo: 1, 2, 1, 0

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