Shoulders – 26/7/15
30 seconds between sets and 2 mins between exercises (unless superset or drop set).
1 Warm up set (with a weight you can do 10-15 reps)
3 Working sets 8 reps (max weight)
Last set you will do a drop set ( 10% dumbbell lighter then 8 reps and take another 10% lighter dumbbell and further 8 reps)
Superset – Front dumbbell raise + Side lateral raises
A1 Front dumbbell raise – 8 reps
A2 Side Lateral raises – 8 reps
3 sets of the above.
3 sets of a heavy weight 8 – 10 reps
Front Cable Raise
1st set you will do a lighter weight of 8 -12 reps
Last 2 sets you will do heavy weight that you can only perform 5 reps.
Seated Side Lateral Raises
Pick a light weight.
Perform 3 sets of 8 reps (controlled)
Free Weight Front Raises
2 sets of 8 reps.
Watch the whole workout below:
What is a Superset?
A superset is different in that you first complete all of the reps for set 1 of exercise #1, then without resting move immediately to complete all of the reps for set 1 of exercise #2 (and then set 1 of exercise #3 of the superset, if there is one, exercise #4, exercise #5, etc.)
What is a Drop Set?
Here is an example of drop set:
Set 1: – choose a weight you’d fail at 8-12 reps.
Set 2: – reduce weight by 5 -10kg. 8-10 reps
Set 3: – reduce weight by 5 – 10kg. 8-10 reps