- Sit at the Triceps Dip machine but make sure to brace your core throughout the movement. Place your hands on the bar with your elbows pointing behind you. Your arms will make a 90 degree angle.
- Slowly push down on the bars, focusing all the movement in your triceps.
- When you reach the bottom, pause and do not lock out your elbows. Slowly return to the starting position but do not let the weight touch the stack.
Shoulders, Bi, and Tri
56 min
·
13 exercises
This is for time so go heavy as possible.
Machine Tricep Dips
0:15 rest
Assisted Tricep Dips
0:15 rest
A Cable Overhead Triceps Extensions
A Cable Squat Rows
0:15 rest
B Single Arm Cable Lateral Raises
B Cable Kickbacks
B Cable Upright Rows
B Cross body Cable Rows
0:15 rest
C Cable Upright Rows
C Standing Bicep Cable Curls
C Cable Shrugs
0:15 rest
D Close Grip Lat Pulldowns
D Wide-Grip Lat Pulldowns
This Shoulders, Bi, and Tri 56 min gym workout plan effectively targets your arms, back, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 13 exercises and see which muscle groups they target. Enjoy!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Shoulders, Bi, and Tri
56 min
·
13 exercises
This is for time so go heavy as possible.
Machine Tricep Dips
Primary muscle group(s):
Triceps
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
- Sit at the Triceps Dip machine but make sure to brace your core throughout the movement. Place your hands on the bar with your elbows pointing behind you. Your arms will make a 90 degree angle.
- Slowly push down on the bars, focusing all the movement in your triceps.
- When you reach the bottom, pause and do not lock out your elbows. Slowly return to the starting position but do not let the weight touch the stack.
Primary muscle group(s):
Triceps
Secondary:
Chest, Forearms, Shoulders
- Standing between the bars of a dip station, grip the bars with an overhand grip,keeping your elbows tucked in close to your body.
- Allow your body weigh to hang so it is being supported by your arms and shoulders. Keep your hips straight.
- Push down through your palms with your arms, lifting your body up until your arms are almost straight. (Do not lock your elbows)
- Lower your body by slowly bending your elbows and continue down until you feel a slight stretch in your shoulders.
- Pause, then push yourself back to the starting position.
- Repeat.
By keeping your back straight and not leaning forward, you will work your triceps harder.If you wish to work on your chest leaning forward puts more emphasis on your pecs. As your strength increases, you can add weight by using a dip belt.
Assisted Tricep Dips
Primary muscle group(s):
Triceps
Secondary:
Chest
- Begin by using the weight stack to offset your bodyweight on an Assisted Dip machine. Now, position your knees securely on the padded surface while holding on to the bars on either side of you.
- Before lowering yourself, make sure that your core is tight and that your elbows are pointing directly behind you. Slowly, lower yourself until your upper arms are parallel with the floor.
- Push yourself back to the starting position and squeeze your triceps at the top. Lower yourself again slowly for the next repetition.
Cable Overhead Triceps Extensions
A
Primary muscle group(s):
Triceps
Secondary:
Forearms
- Attach a rope to the bottom pulley of a cable station.
- Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
- Fully extend your arms until your hands are directly above your head pointing to the ceiling.
- Keep your elbows close to your head. This is the start position.
- Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
- When your triceps are fully extended, hold for a count of one while squeezing your triceps.
- Return to the starting position by flexing your triceps and extending your arms. Exhale as you do so.
- Repeat.
This exercise can be performed seated on a plain bench, or one that has a back support You can also use a single dumbbell instead of the rope.
Primary muscle group(s):
Triceps
Secondary:
Abs
- Sit on a bench with back support.
- Grip a dumbbell at one end using both hands. Your palms should be facing inward.
- Hold the dumbbell overhead with your arms fully extended. This is the the start position.
- Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
- Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
- Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
- Repeat.
This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.
Primary muscle group(s):
Triceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
- Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
- Push the handles back up, focusing the tension in the triceps.
Cable Squat Rows
A
Primary muscle group(s):
Middle Back / Lats, Quadriceps
Secondary:
Abs, Biceps, Calves, Hamstrings
- Grip a cable handle in each hand. Stand away from the cable machine so that the slack tightens. Make sure your back is straight and your core is tight.
- Bend your knees and drive your hips back while you keep your chest up. Stand back up then pull the handles back, leading with your elbows. Tighten the back muscles then return handles to the starting position.
- Repeat.
Rest
0:00
next up
Circuit B - Single Arm Cable Lateral Raises, Cable Kickbacks, Cable Upright Rows, Cross body Cable Rows
Single Arm Cable Lateral Raises
B
Primary muscle group(s):
Shoulders
- Stand with your right side to a cable machine. Reach across your body with the left hand and grab the handle of the pulley. Stand with a braced core and maintain a slight bend in the elbows throughout.
- Lifting from the shoulder, pull your left hand up and to the side. Pause at the top of the movement.
- Slowly lower the handle but do not allow the weight to touch the stack.
Cable Kickbacks
B
Primary muscle group(s):
Triceps
Secondary:
Abs
- Grab the handle of a lowered cable pulley with your right hand.
- Place your left foot forward and your right foot behind you.
- Keep a tight core and flat back as you bend at the hips, resting your left forearm on your left knee.
- Raise your right elbow up and keep it at your side.
- Extend your right hand behind you.
- Pause and slowly lower to the starting position.
Primary muscle group(s):
Triceps
Secondary:
Abs, Lower Back
- Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.
Primary muscle group(s):
Triceps
- Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens.
- Bend slightly at the knees and forward at the hips. Maintain a flat back throughout.
- Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only. The contraction will be felt exclusively in the triceps.
- Slowly return to the starting position and begin again.
Primary muscle group(s):
Triceps
Secondary:
Abs, Forearms
- Start by standing to the right of a flat bench with a dumbbell on the floor to your right.
- Place your left knee on the bench with your left hand palm down n the bench in front of it. In this position, keep your back straight.
- Pick up the dumbbell with your right hand using an overhand grip.
- Raise your arm until it is in line with your body, keeping your elbow tucked into your side and bent to a 90 degree angle. Your forearm should be pointing straight down to the floor.
- Extend your arm using your triceps to lift the weight until it is level with your shoulder.
- Hold for a count of one while squeezing your tricep.
- Lower to the starting position by bending your elbow to 90 degrees.Hold and repeat.
- Complete the set for your right arm before changing stance to work your left arm.
Only your forearm should move during this exercise. Keep your elbow in line with your shoulders at all times throughout the movement.
Cable Upright Rows
B
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
- Attach a straight bar to the low pulley on the cable station.
- Stand facing the station with your feet shoulder width apart either side of the pulley.
- Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
- Keep your shoulders back.
- Raise the bar straight up in one smooth movement, until it is just below your chin.
- Hold for a count of one while squeezing your biceps and forearms.
- Slowly lower to the start position and repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps
- Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
- The bar should be level with the tops of your thighs.
- Keep your arms extended with a slight bend at the elbows. This is the start position.
- Exhale and using the sides of your shoulders lift the bar.
- As you do so, raise your elbows up and out to the side.
- Keep the bar close to your body as you raise it.
- Continue lifting the bar until it is just below your chin. Pause for a count of one.
- Return to the start position in a single smooth movement. Inhale as you do so.
- Repeat.
This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
- Holding a dumbbell in each hand,stand with your feet shoulder width apart.
- The dumbbells should be resting on your thighs with your palms facing in.
- Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
- At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
- Return to the starting position slowly to keep tension on the muscles.
- Repeat.
This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.
Cross body Cable Rows
B
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps
- Adjust a cable pulley system with the handle resting at about shin level
- Stand next to the cable and pivot at the hips to bend over at about a 45-degree angle
- Reach across your body with the hand that’s farthest from the cable and take a firm grip of the handle
- Bring the handle across your body without rotating your torso, using mostly your lat muscle
- After tensing at the peak, allow the cable to pull its way, in a controlled way, back to the starting position
Cable Upright Rows
C
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
- Attach a straight bar to the low pulley on the cable station.
- Stand facing the station with your feet shoulder width apart either side of the pulley.
- Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
- Keep your shoulders back.
- Raise the bar straight up in one smooth movement, until it is just below your chin.
- Hold for a count of one while squeezing your biceps and forearms.
- Slowly lower to the start position and repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps
- Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
- The bar should be level with the tops of your thighs.
- Keep your arms extended with a slight bend at the elbows. This is the start position.
- Exhale and using the sides of your shoulders lift the bar.
- As you do so, raise your elbows up and out to the side.
- Keep the bar close to your body as you raise it.
- Continue lifting the bar until it is just below your chin. Pause for a count of one.
- Return to the start position in a single smooth movement. Inhale as you do so.
- Repeat.
This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
- Holding a dumbbell in each hand,stand with your feet shoulder width apart.
- The dumbbells should be resting on your thighs with your palms facing in.
- Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
- At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
- Return to the starting position slowly to keep tension on the muscles.
- Repeat.
This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.
Standing Bicep Cable Curls
C
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Set up a cable station with a straight bar attachment connected to the low pulley.
- Stand close to the station, feet shoulder width apart either side of the pulley.
- Grip the bar with a shoulder width underhand grip.
- Keep your elbows close to your sides.
- Curls your arms upward from the elbows in a smooth arc.
- Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
- Lower the bar back to the starting position in a smooth motion.
- Repeat.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
- Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
- Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
- Continue upwards until the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
- Inhale as you return to the starting position.
- Repeat.
This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Sit on a flat bench holding a dumbbell in each hand with an underhand grip.
- Keep your back straight and shoulders back.
- Keep your arms fully extended with your elbows close to your sides.
- Rotate your palms so that they are facing in towards you. This is the start position.
- Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
- As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement.
- Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
- Hold for a count of one as you squeeze your biceps.
- return to the start position, rotating your wrists back to an underhand grip position.
- Repeat.
This exercise can be performed by alternating between arms.
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the dumbbells to the starting position.
- Repeat.
You can also perform this exercise by alternating between left and right arms or one arm at a time.
Cable Shrugs
C
Primary muscle group(s):
Neck & Upper Traps
Secondary:
Upper Back & Lower Traps
- Stand in front of a cable pulley. Feet are shoulder-width. Your core is tight and lower back is flat. Hold the cable bar and let it hang in front of you. Keep the weight close to your body.
- Without using your arms, exhale and bring your shoulders towards your ears.
- Hold the movement at the top then slowly bring the weight back down.
Primary muscle group(s):
Neck & Upper Traps
Secondary:
Shoulders, Upper Back & Lower Traps
- Place your feet shoulder width apart and using an overhand grip at a little more than shoulder width, hold a barbell in front of you.
- Your arms should be fully extended towards the floor, palms facing in towards your thighs. This is the start position.
- Exhale and raise or shrug your shoulders up in a slow controlled movement. Do not use your biceps to assist in lifting the barbell.
- Continue as high as possible then hold for a count of one.
- Return to the start position in a smooth movement, inhaling as you do so.
- Pause then repeat.
You can rotate your shoulders when performing this exercise. However this is not recommended for people with shoulder problems.
Primary muscle group(s):
Shoulders
- Stand with your feet shoulder width apart and a dumbbell in each hand.
- Keep your arms extended and by your sides and with your palms facing in.
- Relax your shoulders so they hang as low as possible.
- Raise the dumbbells by slowly lifting your shoulders in a shrugging motion. Hold for a count of one.
- Slowly relax your shoulders to return to the start position.
- Repeat.
You can also rotate your shoulders in a circular movement during this exercise. One direction on the lift, the opposite direction when lowering to the start position.
Close Grip Lat Pulldowns
D
Primary muscle group(s):
Middle Back / Lats
Secondary:
Biceps
- Sit at a Lat Pulldown machine and secure your legs underneath the padded surface. Select an appropriate weight on the stack. Reach up to grab the barbell, taking a close-grip. Your hands should be at or closer than shoulder-width.
- Tighten your core and keep your chest up as you pull the barbell down and towards your chest. Be sure to pull with your lat muscles.
- Once the bar is at your chest, slowly allow it to return to the starting position but don’t let the weight stack touch. Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps, Shoulders
- Secure a pair of suspension straps. Stand facing the straps, brace your lower back, and tighten your core.
- Lean back, letting the straps hold your weight. Your arms should be straight.
- Pull yourself up with your back, maintaining a tight core.
- Squeeze the back muscles and slowly lower yourself. Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Biceps, Shoulders, Upper Back & Lower Traps
- Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
- Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
- Lean forward, keeping your back straight and grip the V-bar handles with both hands.
- Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
- Your back should be slightly arched, with your chest should be pushed out. This is the start position.
- Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
- Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
- Hold for a count of one.
- Inhale as you return to the start position in a smooth movement.
- Repeat.
Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.
Wide-Grip Lat Pulldowns
D
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps
- Set up a cable station with a straight bar attached to the top pulley.
- Sit on the seat facing the station. Keep your feet flat and planted firmly on the floor.
- Using an overhand grip, hold the bar as wide as comfortable. (Your hands should be about 1 1/2 – 2 times body width apart.)
- Lean back slightly without arching your back.
- Pull the bar towards the top of your chest using your shoulders while arcing your elbows out to the sides of your body.
- At the end of the movement squeeze you shoulders together slightly and hold for a count of one.
- Return to the start position by arcing your elbows forward while relaxing your shoulders.
- Repeat.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Shoulders
- Standing under a pull-up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
- Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
- Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
- Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
- Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
- Repeat.
By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.
We're not done yet!
Exercises done
of 13
Approx. time left
32:15
You can switch gender of illustrations here
Got it
Swap that with...
What's new
Recently added
- Copy calendar contents between clients (Jan 19)
- Disable messaging for individual clients (Jan 19)
- Sort your client list in a few practical ways (Jan 19)
- Message multiple or all of your clients at once (Jan 17)
- 10 new exercises (Jan 10)
- Sidebar 'notepads' for privates notes (Dec 23)
- Supersetting functionality (Nov 22)
- 15 new exercises (Nov 12)
- Clients can now move workouts (Nov 7)
- 15 new exercises (Oct 10)
- 9 new exercises (Sep 14)
- 10 new exercises (Aug 30)
- Share workouts on Instagram and browser notifications (Aug 29)
Coming soon
- Your branding in client email notifications
- Share workouts on Pinterest
- Tools and resources to help you find new clients
Get more updates on Twitter
Uh oh! 5 workouts in your calendar will be permanently overwritten. Proceed?
The 5 mile run at the park with Mary custom activity will be deleted. Proceed?
Permanently delete ALL FUTURE WORKOUTS and activities in your calendar? This cannot be undone.
Uh oh! You’ve reached the 5 free workouts/month limit for non-members.
Enjoy a week of workouts on us and continue training 👍
Already a member? Sign in
Committed? Upgrade to yearly and save 25%!
Our yearly subscription is only $89.95 – $29.45 less than paying monthly*. That’s only $7.49/mo!
*$9.95/mo x 12 months = $119.40
OMG YES! Switch to yearly
, join thousands of users worldwide!
★★
★★
★★
★★
★★
4.5 user rating
Enjoy hundreds of workouts
or edit and create your own
Follow simple illustrations
with videos and written instructions
Manage your calendar
to get fit on your schedule
I'm committed 💪
$89.95
per
year
year
Comes to $7.50/mo
Save 25%
Best value &
popular option
popular option
One step at a time
$9.95
per
month
month
billed monthly
Where should we send
the workout link? 📲
the workout link? 📲
We’ll never call or send spam, and your number will
remain private. 🔒 or view the workout here
remain private. 🔒 or view the workout here
We’ll never call or send spam, and your
number will remain private. 🔒
number will remain private. 🔒
Delete forever?
Yep, toss it!