ADD SERIOUS SIZE TO YOUR SHOULDERS AND TRICEPS WITH THIS MUST TRY WORKOUT FROM BODYBUILDER NICK WALKER
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Nick Walker's Shoulder & Triceps Workout
Smith Machine Shoulder Press
Perform 4-5 warm-up sets, increasing weight each set until you work up to a weight where you hit failure at 8-12 reps. During each rep, drive the weight up explosively and control the weight back down for 3-4 seconds. Rest for 45-90 seconds between sets on warm-up sets. Feel free to take slightly longer on your working sets to ensure you get the most out of those sets.
After hitting failure on your top set, strip 25% of the weight and perform one more set to failure.
Add a rest-pause set if you do not hit 12 reps in a set. Perform as many reps as possible, pause for 15 seconds, do as many reps as you can to failure, and then repeat.
Cable Side Laterals
Perform one warm-up set and do two working sets of 10-12 reps to failure. For this exercise, do not focus on weight! You want to use a weight that allows you to perform the exercise with good form, focusing on a hard contraction at the top of the movement and a nice slow and controlled negative. On the last set, take the set to failure at 10-12 reps, drop the weight 20-25% and perform as many reps as you can to failure.
Side Lateral Machine
Start with one warm-up set and do two working sets of 10-12 reps to failure. On the last set, take the set to failure at 10-12 reps, drop the weight 20-25%, perform as many reps as you can to failure, and then do partial reps until you hit failure again. Make sure you keep the shoulders down and don’t let them shrug up.
Reverse Pec Deck
Complete 20 reps each set. Perform one warm-up set, then increase the weight to hit failure at 20 reps. Perform two working sets. On the last set, take the set to failure, drop the weight by 20%, perform as many reps as possible, drop the weight an additional 20%, and take the set to failure again.
Reverse Cable Flyes
Set up two high cable pulleys with no handles. Grab the handles with opposing hands to cross the cables in front of you. Pull the cables apart in a slightly downward motion. Do one warm-up set of 8-10 reps and then do two working sets to failure at 8-12 reps.
Set up a high cable pull with a rope attachment. Drive the handles down and apart explosively, pulling your hands apart each set. Focus on a hard contraction and slow negatives. Do one warm-up set and two working sets to failure at 10-12 reps.
Hammer Strength Dip Machine
This is Nick’s favorite tricep exercise. Keep your body upright and focus on had contractions and slow and controlled negatives. This is not an exercise to focus on weight; focus on form! Do one warm-up set and two working sets to failure at 10-12 reps.
Lying Dumbbell Tricep Overhead Extension
Set up an incline bench to about a 45–60-degree angle. Lie back on the bench with a dumbbell in each hand using a neutral grip. Drive the dumbbells up towards the ceiling and control the weight back down to start. Do one warm-up set and two working sets to failure at 10-12 reps.