The super-set workout to pack size on your shoulders

-

The super-set workout to pack size on your shoulders


image
To make your upper-body look twice as big, you need to start training your shoulders with intensity and volume. And we're sorry, but bolting a few presses onto your chest day won't suffice. to mastermind a workout that will double your shoulder size by cutting into your time spent resting.  

has deployed the muscle-growth technique of supersets – pairing moves together – to pump up your shoulders unlike any other workout you've done before.  

"Supersets are a great training method to really improve smaller or weaker muscle groups in the body. Given your shoulders are generally an area people miss out when training or don't give enough time in push or pull workouts, training them in this manner will really add a lot of lean muscle."

On certain moves you'll reduce your reps and increase your weights. This will shock your muscles to stimulate extra growth in your shoulders.

"Given the low rest time in between sets and the fact you're mixing heavier weights with dynamic moves, you'll also burn body fat by keeping your heart rate up throughout the workout," a
1Barbell military press
Military Press
Current Time 0:09
/
Duration 0:09
Loaded: 0%
Progress: 0%
Superset with dumbbell front raise
Sets: 4
Reps: 12, 10, 8, 6
Rest: no rest
Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control.
2Single dumbbell front raise
single dumbbell front raise (end grip)
Sets: 4
Reps: 10 each arm
Rest: 60 seconds
Hold the end of a dumbbell with both hands and let it hang between your legs, positioned shoulder width apart. Lift the dumbbell directly above you, keeping your arms extended, then lower it back down and repeat.  
3Lateral raise
Lateral Raise
Superset with lying rear delt fly
Sets: 3
Reps: 10
Rest: no rest
Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. Lift until your arms are parallel to the floor then slowly lower to the start position.

4Lying rear delt fly
lying rear delt fly
Current Time 0:08
/
Duration 0:08
Loaded: 0%
Progress: 0%
Sets: 3
Reps: 12, 10, 8
Rest: 60 seconds
Lie on a bench, chest facing down, with a dumbbell in each hand underneath your shoulders. Slightly bend your elbows and raise your arms to the side until they're in line with your body. Lower the dumbbells to the floor and repeat. 
5Clean and press
Clean and press
Current Time 0:00
/
Duration 0:28
Loaded: 0%
Progress: 0%
Superset with barbell upright row
Sets: 4
Reps: 5
Rest: no rest
Squat down with a straight back and grab the barbell with an overhand grip. In one swift movement, lift the barbell to your shoulders and sink back down into a squat. Push up through your heels and extend your arms to press the barbell above your head. Lower safely to your shoulders and drop back to the floor while maintaining a straight back.  
6Barbell upright row
Barbell Upright Row
Current Time 0:11
/
Duration 0:12
Loaded: 0%
Progress: 0%
Sets: 4
Reps: 8
Rest: 60 seconds
Hold a barbell in front of your body with your palms facing you and bend your knees slightly. Keep your back straight, head up and torso stationary as you lift the barbell towards your chin. Raise your elbows up and to the sides using your shoulder muscles to lift the weight. Lower under control back to the start position.

7Hammer jammer shoulder press
hammer jammer
Super set with kettle bell push press
Sets: 3
Reps: 10, 8, 6
Rest: no rest
Position a barbell so it's anchored in the corner of the gym. Adopt a split stance and position the weight so it is at shoulder height, holding the bar with the arm opposite your foremost foot. To begin the move push the bar away from you explosively until your arm is fully extended. Return under control to the start position.
8Two arm kettlebell push press
two arm kettlebell push press
Current Time 0:00
/
Duration 0:10
Loaded: 0%
Progress: 0%
Lower the kettlebells for 3 seconds, and explode them back up in one second. 
Sets: 3
Reps: 8
Rest: 60 seconds
Hold two kettlebells just behind your shoulders, palms facing forward. Squat down slightly before quickly straightening your legs and extending your arms above your head. One your arms are straight, bring them back to your shoulders and repeat.  


Comments

  1. Mike Shaw5 May 2019 at 20:39

    Hi admin your "The super-set workout to pack size on your shoulders" excercise post is very informative for me, I read your blog post How to Build Body with Crazy Bulk Supplement

    ReplyDelete
  2. Unknown31 May 2019 at 03:42

    Thanks for the detailed blog. It gives a meaningful idea. You can also visit Fittness Freaks. to get many exercises at the home that you are looking for.

    For more detailed visit:Fitness Exercises

    ReplyDelete

Post a Comment

Popular posts from this blog

For A Complete Shoulder Workout,Dumbbell Shoulder Press,Military/Push/Machine Press, Front Dumbbell Raises,

-
Image
 For A Complete Shoulder Workout : for-a-complete-shoulder-workout/ One of the most visually appealing muscle groups is the deltoids or shoulder. When fully developed the shoulders add width to your upper body and create the v-taper of the body down to your waistline. The shoulder is split into three parts: the front, side and rear deltoids. Training the shoulders is different to other parts of the body in some respect as there is more to it than just creating huge cannonball delts, there is also some priority to create proportion and symmetry in the shoulder muscles. Personally the effect on training shoulders is a different feeling to other parts of the body. I can hardly ever achieve a pump or DOMS. For me the shoulders have always just felt sore and because of this it is a difficult muscle to learn about training from experience. To make sure you have all bases covered when you are working out your shoulders make sure to include these exercise...
Read more

Best Weight Loss & Muscle Gain, Cardio,Treadmill, ARC Trainer, Recumbent Bike

-
Image
Cardio : Indoor Cardio Kit at The Gym : How much cardio do you actually need to do to meet your goals? If you’re training for a race, you’ll have every session planned out already and will be very clear about weekly mileage, pace and distance. If you are on a weight loss journey, you’ll know how much cardio work you need in order to create a calorie deficit. If outdoor cardio isn’t crucial to your fitness or weight goals, think about why you love it so much. Once you know why you do outdoor cardio, you can find a way to replace it during bad weather. If you have gym access, replacing outdoor cardio is pretty easy. Running gets done on a  treadmill , biking gets done on stationary or spinning bikes, uphill walks and hiking can be replaced by fast walking on an incline treadmill. If you use cardio for calorie burn, rather than sport-specific training, consider using conditioning workout classes which use intervals, circuits or HIIT training. They’ll take your cal...
Read more

Best supper should workout Back Dumbbell Shoulder Press,Front-Delt Emphasis,Upright Barbell Row,

-
Image
 Best Muscle-Building Shoulder Exercises: Which are the best exercises for overall shoulder development.We let science decide. 141 https://keranfitness.blogspot.com 17 325 The list you're about to read is based on two factors: EMG tests, which measure electrical activity in the deltoids; and an exercise's ability to accommodate load. For example, you may be able to do an overhead barbell press with 185 pounds, but use only 35-pound dumbbells on lateral raises. More often than not, then, the press is the better choice, even if the lateral raise totally lights up the EMG. We cite research, when available, but we'll admit up front that this list reflects yet another factor: our best judgment, based on many years of lifting. For each exercise, we'll tell you why it made the list and how to use it in the context of your workouts. If you disagree with our selections, or think we missed the boat by overlooking your favor...
Read more