Shoulders & Triceps week 4 2026

by Tsveti T.

Program Description

Build strenght

Program Overview

Level
Intermediate
Goal
Powerlifting, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Sep 23, 2025 06:13
Last Edited
Dec 07, 2025 10:17

Muscle Engagement

Front

Back

MuscleSet

Triceps

28.2%

Front Delts

19.7%

Abs

19.7%

Middle Delts

15.5%

Rear Delts

8.5%

Chest

4.2%

Upper Back

4.2%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Seated Overhead Press (Barbell)

4

8 reps

-

2

Push Up

3

15 reps

-

3

Rear Delt Fly (Dumbbell)

3

12 reps

-

4

V-Handle Tricep Pushdown (Cable)

3

12 reps

-

5

Bench Dip

3

15 reps

-

6

Abs Crunch (Machine)

3

20 reps

-

7

Plank with Shoulder Taps

3

1 mins

-

Day 1

1

Overhead Press (Machine)

4

8 reps

-

2

Shoulder Press (Machine)

3

15 reps

-

3

Rear Delt Fly (Dumbbell)

3

12 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

5

Bench Dip

3

15 reps

-

6

Abs Crunch (Machine)

3

20 reps

-

7

Plank with Shoulder Taps

3

1 mins

-

Day 1

1

Seated Overhead Press (Dumbbell)

4

8 reps

-

2

Push Up

3

15 reps

-

3

Rear Delt Fly (Dumbbell)

3

12 reps

-

4

V-Handle Tricep Pushdown (Cable)

3

12 reps

-

5

Bench Dip

3

15 reps

-

6

Abs Crunch (Machine)

3

20 reps

-

7

Plank with Shoulder Taps

3

1 mins

-

Day 1

1

Overhead Press (Machine)

4

8 reps

-

2

Shoulder Press (Machine)

3

15 reps

-

3

Rear Delt Fly (Dumbbell)

3

12 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

5

Bench Dip

3

15 reps

-

6

Abs Crunch (Machine)

3

20 reps

-

7

Plank with Shoulder Taps

3

1 mins

-

Day 1

1

Seated Overhead Press (Barbell)

4 Sets

8 Reps

-

2

Push Up

3 Sets

15 Reps

-

3

Rear Delt Fly (Dumbbell)

3 Sets

12 Reps

-

4

V-Handle Tricep Pushdown (Cable)

3 Sets

12 Reps

-

5

Bench Dip

3 Sets

15 Reps

-

6

Abs Crunch (Machine)

3 Sets

20 Reps

-

7

Plank with Shoulder Taps

3 Sets

1 mins

-