(Shoulder Workout)

-

 


A shoulder day

1. Hex-Bar Rear-Delt Row - 5 x 10-12
2. Heavy Lateral Raise - 5 x 12-15
3. Head Supported Rear Delt Reverse Fly - 4 x 15-18
4. Arnold Press - 5 x 8-10
5. Reverse Machine Overhead Press- 4 x 15-18

Notes:
1-2 min rests between high-rep exercises. 2-3min rest between low-rep exercises. Start with a very light warm-up set before the sets above. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 2, 3, 5 to failure

The easiest way to ensure you’re increasing volume is by keeping the exercises of each recurrence of that muscle group a constant (doing the same exercises at each recurrence) in order to eliminate exercise variance as a variable that could affect total volume of work done on that muscle group just by the nature of engaging in different exercises.

Comments

Post a Comment

Popular posts from this blog

Gymnasium (Gym)

-
Image
  A Gymnasium, also known as Gym, is a covered location for athletics. The word is derived from the ancient Greek term "gymnasium".[1] They are commonly found in athletic and fitness centres, and as activity and learning spaces in educational institutions. "Gym" is also slang for "fitness centre", which is often an area for indoor recreation. A "gym" may include or describe adjacent open air areas as well. In Western countries, "gyms" (or pl: gymnasia") often describe places with indoor or outdoor courts for basketball, hockey, tennis, boxing or wrestling, and with equipment and machines used for physical development training, or to do exercises. In many European countries, Gymnasium (and variations of the word) also can describe a secondary school that prepares students for higher education at a university, with or without the presence of athletic courts, fields, or equipment. The first recorded gymnasiums date back to over 3000 y...
Read more

(Abs Workout)

-
Image
  My Top 5 Ab Exercises - 1. Hanging Leg Raise - amrap 2. Dumbbell Oblique Knee Raise - 10-12 total 3. Hanging Single-Leg Oblique Raise - amrap 4. V-Up - amrap 5. Upper Oblique Cable Crunch - 16-20 reps If you want to keep seeing my posts show up on your feed, click the save button for the algorithm Notes: 2-3min rests between same exercises. Start with a very light warm-up set before the sets above. Work up to heaviest weight by about 2nd set. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 4, 5, & 6 to failure.
Read more