Gaspari Nutrition

Jaime Baird

Quick Shoulder & Tricep Blast

The other day, I had a small emergency come up while I was training, and I had to cram shoulders and triceps into about twenty minutes. With the Arnold only weeks away, I had to make the most of those minutes.

I did a pre-exhaust set to begin each muscle group and followed it with a heavier compound movement and a super set. It was quick, efficient & really effective. I ended up getting a great pump and feeling really sore the next day. Give it a try the next time you have one of those time-crunched days.

Make sure to move quickly, minimize rest and keep good form.


4 x 40, 30, 20, 10 Lateral Raise (increase the weight with each set)

4 x 10 Dumbbell Shoulder Press

3 x 12 Dumbbell Front Raise, superset with

3 x 12 Dumbbell Rear Lateral Raise


4 x 40, 30, 20, 10 Cable Triceps Pushdown (increase the weight with each set)

3 x 10 Skull Crusher

3 x 10 Triceps Kickback, superset with

3 x 10 Triceps Bench Dips

Thank you, Matt , for the suggestions!

For more shoulder training ideas, check out my SEXY SHOULDERS Video Series.

Until next time, keep pushing toward your best!

P.S. Does your willpower give out when the sun goes down? Find out why and what to do about it in my latest article at

Jaime Baird

IFBB Bikini Pro

Twitter: @JaimeBaird


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