Vend Vähk’s shoulder and triceps workout

Imre Vähk — also known as Vend Vähk — is one of Estonia’s best-known bodybuilders. Shoulders and triceps were on the agenda that day. I joined him for a workout at Arctic Spordikeskus to get a closer look at how he trains these muscles. What I saw was quite different from the usual approach.

Warm-up and preliminary exercises before the main workout

Before the main workout, Vähk spent about half an hour warming up and doing specific exercises he includes in every workout.

First came the exercise bike — at maximum resistance, alternating between standing on the pedals and sitting in the saddle. In 15 minutes, he burned 200 kcal to my 122. His heart rate reached around 175, mine around 90. I asked whether he does this every time. The answer: yes, for at least 15 minutes.

Next came machine leg extensions — 3 sets of 10–15 reps with moderate resistance. The reason: to make the striations in his quads as visible as possible by competition time.

Pull-ups are another staple. Every workout includes 3–4 sets using both a wide and a narrow grip — with palms facing each other for the narrow grip. The aim: to develop his back, which is considered one of Vähk’s weaker areas.

Shoulder training, Vend Vähk style

Vähk used the pyramid method for every exercise: start with lighter weights, then increase the weight and decrease the reps with each set.

Behind-the-neck barbell press. Use the widest possible grip to isolate the shoulders. With a narrower grip, the triceps assist and the effect on the shoulders decreases by 10–20%. His heaviest weight was 72.5 kg (excluding the bar), which he pressed for 8 reps.

Cable upright rows. These also work the traps, but that is no problem. A key tip: don’t go all out on the first sets — do 10–12 reps and save your strength for the heavy final sets. Rest for exactly 1 minute between each set.

Bent-over single-arm cable reverse fly. Keep your elbow at a fixed angle — the angle itself is less important than keeping the training load on your shoulder. Don’t let your arm travel too far across the front of your body; bringing it as far as the leg nearest the pulley is enough.

Traps: behind-the-back barbell shrugs. A good transition to triceps work. Use the bar fixed in the machine and follow the pyramid method. Lean forward slightly and go for it — make sure you don’t bounce at the knees. Your traps should do the work, not your legs.

Triceps: three exercises for a full pump

Vähk used three exercises for his triceps, following the same sequence and the same approach.

Dips. Arctic didn’t have the right hook for the belt, so we used a dedicated triceps machine — you sit down, secure your feet under the support and press down against the weight stack. The result: the full stack, all reps completed. Vähk accused me of lying and threatened to sue.

Cable triceps pushdown. A classic triceps exercise — but kneeling is recommended. This isolates the triceps better and eliminates the use of momentum, which makes the exercise less effective.

Bent-over triceps extension. Place one leg and one hand on the bench, with your other foot on the floor for balance. Vähk used a 17 kg dumbbell. This was the final exercise — pumping movements, ~12 reps per set.

Abs, pullovers and the weekly triceps schedule

Ab training came at the end of the workout — sit-ups (the target was 85 reps in 2 minutes; he managed 65 in the first minute), torso and leg raises on a bench with short rest periods (up to 30 sec), and hanging leg raises for 3 sets of as many reps as possible. Vähk trains his abs every workout — despite all the advice from those who know best. He believes this is the secret to his well-developed abs.

To finish, pullovers — 3 sets with moderate resistance, lying across a bench with the hips as low as possible. A good way to tone the chest and back muscles while also stretching the upper body.

The full shoulder and triceps routine that day:

• Behind-the-neck barbell press 4 × 8–12
• Cable upright rows 3 × 8–12
• Bent-over cable reverse fly 3 × 8–12
• Behind-the-back barbell shrugs 3 × 8–12
• Dips 4 × 8–12
• Cable triceps pushdown 4 × 8–12
• Bent-over triceps extension 3 × 8–12

Weekly schedule (starting 8 weeks before the first competition — muscle groups split three ways, maximum training load):

• Mon: Shoulders, triceps, abs
• Tue: Legs, calves, back, abs
• Wed: Chest, biceps, abs
• Thu: Shoulders, triceps, abs
• Fri: Legs, calves, back, abs
• Sat: Chest, biceps, abs
• Sun: Aerobic training (running, swimming)

FAQ — triceps and shoulder training

Why do cable triceps pushdowns kneeling?
Kneeling eliminates the use of momentum and isolates your triceps — directing the training load where it needs to go.

How wide should your grip be for a behind-the-neck press?
As wide as possible. A narrow grip brings your triceps into play and reduces shoulder isolation by 10–20%.

How long should you rest between sets?
Vähk rests for exactly 1 minute — between every set, not just the heavy final sets.

Author: joker

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