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Workouts / Руки и плечи: рельеф и сила
150
Workout

Triceps and Deltoids: Strength Complex

~41 min.
~492 kcal
⁉️ Comments

This workout targets two key upper-body zones — the triceps and deltoid muscles. Together, they are responsible for pressing movements, shoulder joint stability, and the visual definition of the arms and shoulders. Suspension straps allow you to train these areas without axial load on the spine, smoothly adjusting intensity by changing your body angle.

The program is designed for an intermediate fitness level: exercises progress from easier to more challenging, heavy movements are not placed back to back, and the targeted zones alternate to allow partial muscle recovery between sets. You will work all three deltoid heads, the long and lateral heads of the triceps, and engage the core muscles as stabilizers.

  • Pay attention to elbow position in extension exercises — they should not flare out to the sides.
  • In lateral movements, keep your shoulder blades pulled together and avoid shrugging your shoulders toward your ears.
  • Breathe properly: exhale on the effort, inhale on the return.
  • If you experience discomfort in the shoulder joint, reduce the angle of inclination and decrease the range of motion.

This workout is suitable for both men and women who exercise regularly or maintain an active lifestyle. Perform it 2–3 times per week with a rest day between sessions.

Warm up
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
Lower back stretch with rotation
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R2
12
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Pushup on the hands in standing
7
Level: 2
R1
6
Pushup on the hands in standing
7
Level: 2
R2
6
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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