Here's a condensed, value-focused version of the shoulder and triceps workout:

Start with a thorough warm-up focusing on each deltoid head using light weights to prevent injury and increase blood flow.

Main Workout Structure:

1. Compound Movement (First Exercise)

• Begin with your heaviest lift while fresh
• On final set, perform half-reps to failure
• Focus on perfect form and maximum effort

2. Shoulder Circuit

• Superset: Lateral raises + Single-arm front raises
• Hack squat machine shoulder press (keep elbows tucked)
• Rear delt flyes (stop at shoulder level)
• Front deltoid work

3. Deltoid Finisher

• Three-headed giant set
• No rest between exercises
• Last set to failure

4. Triceps Training

• Superset: Skullcrushers + Close-grip presses using EZ bar
• Superset: Push-downs + Dips
• Finisher: Overhead extensions + Reverse-grip push-downs

Key Training Tips:

• Keep rest periods minimal
• Focus on controlled movements
• Maintain proper form even when fatigued
• Progress weight only after mastering form
• Total workout duration: 40 minutes

This intense workout combines pressing movements with isolation exercises to maximize muscle growth and pump in both shoulders and triceps. Perfect for those seeking an efficient, high-volume session that targets multiple muscle groups effectively.

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