Junaid Kaliwala, India’s first IFBB Pro shares with you how he builds great shoulders and triceps. He started with a warm-up with cardio and then shoulder mobility drills. He first did treadmill for 5 to 10 minutes at 5-10 incline and with a speed of 5.5 to 6. Afterwards he did some mobility drills for shoulders. He told the benefits of warming up with mobility drills which activate your muscles, passing necessary blood flow through it with movements and your mind sends the signals that body is going to get ready for a workout. Since he was going to do shoulders and triceps workout, he insisted on doing shoulder and triceps stretching exercises more in the warm-up session. If there is more blood-flow in the body, there are lesser chances of injuries during workout. He then moved on to do his workout for the day – Shoulders and Triceps.
Superset 1
Side Lateral Raise - 4 sets X 12-15 reps
Cable Tricep Extension - 4 sets X 12-15 reps
In the beginning he asked you to start with first set being very light and then asked to increase the weights gradually. Hold the dumbbells in the both the hands on both sides of your body. Raise your hands to shoulder level on the sides, with elbows slightly bent. Breathe out and bring the hands down with the dumbbells till your hands reach their natural position on the sides of your body.
Cable Tricep Extension
He again insisted that keep the first set very light and then increase the weights gradually so that you are injury free throughout the workout. After choosing the weight, stand facing the cable and grab the handle with both your hands. Pull the handle down slowly till they are fully extended downwards in front of your body and then take them up. Repeat.
Superset 2
Overhead Shoulder Press – 4 sets X 12-15 reps
Tricep Push Down Machine – 4 sets X 12-15 reps
Pick up the dumbbell in both your hands, the weight you can lift up without getting uncomfortable. Hold them up on the level of your shoulders and breathe in and then bring them up over your head, your arms extended. Now, exhale and bring them down being in control of the weights, to the shoulder level again. Keep your torso stable throughout the movement in this exercise, do not slouch or swing.
Tricep Push Down Machine
After adjusting the weights, hold the handles of the machine in both the hands. Now, push the handles down slowly feeling the stretch in your triceps. Bring them up being in control of the handles and don’t just leave the pressure. Repeat. Junaid stated that it is important to connect your body with your mind because from there muscle building starts. You have to do smart work and just don’t keep lifting weights mindlessly.
Superset 3
Barbell Front Raise – 4 sets X 12 reps
Close Grip Bench Press – 4 sets X 12 reps
Hold the barbell with both your hands with your hands about shoulder width apart. Keep your arms extended downwards in front of your body. Breathe in and lift the barbell up with extended arms and bring them to your shoulder level. Now exhale and bring the barbell down again to the starting position.
Close Grip Bench Press
Lie down face up on the bench after adjusting the weights to the barbell. Now hold the barbell close to your chest and take it up till your arms are extended over you. After a second, bring the barbell down till it touches your chest. Repeat. Breathe out every time you lift.
Superset 4
Dumbbell Rear Delt – 4 sets X 12-15 reps
Dumbbell Shrugs – 4 sets X 12-15 reps
Sit while holding a dumbbell in both the hands. While keeping the back straight and maintaining the natural arch of your back, lean forward. Let arms hang on the sides perpendicular to the ground. Palms of the hands must face each other. Now exhale and lift up the weights with your hands till your arms are parallel to the ground. Keep your torso stationary and only your shoulders must move. After a second’s contraction, bring the arms down slowly. Repeat.
Dumbbell Shrugs
Hold dumbbells in both the hands and stand straight keeping your torso straight, hands in their natural position on the sides holding the weights. Now perform shrugs, that is, pull up your shoulders and bring them up, without moving your arms. Junaid tips to keep your core tight while doing any exercise as it gives stability to your torso and also you can derive the maximum out of your workout.
About The Author
He is India’s first men’s physique IFBB Pro athlete. He is Mumbai based certified fitness expert.
With specialties like strength and conditioning, kettle bel..
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