Training for Capped Delts and Horseshoe Tris: Full Shoulder and Triceps Day

man doing plate loaded overhead shoulder press

Plate loaded overhead shoulder press

Our objective is to overload the entire delt with maximal weight while maintaining perfect form. Keep your glutes pressed down into the seat pad to and drive up with the shoulders. Keep the elbows pointed in to avoid any triceps coming into play here. Start with 2-3 warmup sets of 10 reps and work up to 1 top heavy set of 8 reps.

man doing single arm lateral raises

Cable single arm lateral raises

The goal here is to isolate and target the side deltoid head. Lift out to the side of your body and keep your arm as straight as possible. We want a nice slow 3 second count on the way down to maintain tension on the muscle. Hit 3 sets each arm for 12-15 reps.

Smith machine shoulder press

Smith machine shoulder press

We’re using a smith machine for a more controlled range of motion so we can focus on hitting the entire deltoid. Again, keep elbows tucked to maximize the work the shoulders are doing. Bring the bar only down to nose level and then press back up to maintain constant tension. Do 3 sets of 10 reps.

man doing rear deltoid machine fly

Rear deltoid machine fly

Face inward with the handles set so hands are below shoulder height. This will place more tension on the rear delt. I want you coming in slowly over a 2-3 second eccentric and exploding out really squeezing the back of the delts. We’ll use high reps here so heavy weight is not needed. Bang out 4 sets of 20 reps.

man doing side dumbbell lateral raises

Side dumbbell lateral raises

I like to start at my working weight given the shoulders are already warmed up. Set a bench straight up and stand into it to avoid any cheating. I want a straight arm and a nice slow negative on the way down. Do 3 sets of 12-15 reps.

man doing cable straight bar pushdowns superset with overhead rope extensions

Cable straight bar pushdowns superset with overhead rope extensions

I always like to start triceps with a superset of two cable movements for a proper warm up of the elbow and a nice pump in the tris. With triceps being a small muscle, I am all about time efficiency and blood flow. Keep the elbows locked into one spot close to the body on both movements so you’re only using your triceps to press the weight. Hit 3 sets each of 12-15 reps each.

man doing dip machine

Dip machine

This is our heaviest and main tricep movement of the day. Press your glutes into the seat pad and tuck your elbows close to your body. Don’t wrap your thumbs around the handle/ bar, keeping them open places a greater emphasis on the triceps. Work up over 5 sets to a heavy set of 10 reps. After the last set of 10 cut the weight in half do a drop set with 20 more reps.

man doing lying skull crusher with ez bar

Lying skull crusher with ez bar

I want elbows tucked in close again and the only movement on the arms being the elbows bending to bring the weight down to your head. Work on getting the bar behind the head on the way down on all reps to place a greater stretch on the triceps. Do 3 sets of 12 reps.

view the table contents below


Working Sets


1. Plate Loaded Overhead Shoulder Press



2. Cable Single Arm Lateral Raises



3. Smith Machine Shoulder Press



4. Rear Deltoid Machine Fly



5. Side Dumbbell Lateral Raises



6a. Cable Straight Bar Pushdowns SUPERSET

6b. Overhead Rope Extensions



Dip Machine