Workout Of The Week – #2

Shoulders – 26/7/15 #Workoutwednesday  Rest: 30 seconds between sets and 2..

Workout Of The Week – #2

Shoulders – 26/7/15

#Workoutwednesday 

Rest:

30 seconds between sets and 2 mins between exercises (unless superset or drop set).

Shoulder Press

Shoulder Press 1

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

No rest

A2 Side Lateral raises – 8 reps 

3 sets of the above.

Shrugs 

Shrugs 1

3 sets of a heavy weight 8 – 10 reps 

Front Cable Raise

Cable raise 1

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

Side raise seated 2

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

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Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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