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Shoulder Blaster! Literally raped it nicely. Make sure that if you want a strong and big shoulder. Start training heavy for your presses, and go really strict form on your raises. It make a differences.
Workout:
1. Shoulder Press Heavy 10x4
2. Reverse Fly 10x4
3. Single arm lateral Raise 10x4
4. Dumbbell single arm raise 10x4
5. Dumbbell Shrugs 30x3
Sorry I haven't been posting! Will update more! Let's do it!
Today we have a full upper body workout targeting your arms, back, chest and shoulders! For those lucky enough to have gyms still open to them, this is a perfect workout for you!
Grab a set of light to medium dumbbells to push your body for 8-12 reps. It should feel difficult by the last few reps of each exercise, that's when you know you've chosen the right weight for the exercise. If you don't have any dumbbells, try to find alternatives to use at home.
This is a 45 min - 1 hour workout depending on your rest times and number of sets. Do this 3 times a week along with your other workouts, cardio and strict dieting, to help achieve your fat loss & muscle building goals. If you do this properly, this will help with your body transformation, build a lean and defined upper body in 8-12 weeks!
Workout:
Superset #1
1:02 - Dumbbell Chest Press
1:29 - Skull Crushers
Superset #2
2:09 - Seated Shoulder Press
2:34 - Standing Bicep Curls
Superset #3
2:57 - Chest Support Row
3:27 - Incline Bicep Curls
Superset #4
3:59 - Seated Side Raises
4:26 - Overhead Single Arm Tricep Extensions
Film Location: Ritz Carlton Hong Kong 118th Floor Fitness Centre
#upperbody #workouts #fitness #vtfit #
Last Video: Full Body Home Workout - https://bit.ly/everdayworkout
STAY TUNED for more FREE full workout programs coming soon to my Youtube channel and website!
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Disclaimer: Before you start your workout, please make sure you are in good health and physical wellbeing. Consult with a doctor before beginning any exercise programs. If you are sick or injured, please consult your physician or doctor to seek professional advice before performing any of these programs. By performing any workout exercises, you are doing them at your own risk. I will not be responsible or liable for any injury sustained as a result of my workout videos or programs. To avoid injuries during a workout, please perform each exercise with correct form. Make sure you are in a safe and controlled environment while you are working out.
Results are not 100% guaranteed, the best results are from following a program suited for you and a diet to control your daily caloric intake, whether it be a deficit or surplus. Keep in mind results don’t come overnight and it takes discipline, determination and most importantly time for your body to change and adapt to what you’re trying to achieve. You may feel muscle pain (DOMS) from doing these workouts depending on your level of fitness and past history with working out. This is normal and you can choose to take proper rest for your muscles to recover. I am here to help show different types of workouts that may help different people achieve their goals, whether it is inside a gym or not. Again, workout safely the top priority is your health and safety.
***COACHING ONLINE: [email protected]***
Episode 4: Phá Vỡ Giới Hạn với 80 kg Dumbbell | Shoulders & Back day
Đây đã là tập 4 của chuỗi Series Summer Bulking 2017 các bạn ạ. Ở bài tập này mình sẽ tập cho phần thân trên cụ thể là vai và lưng. Ở mỗi bài tập mình cũng đã chỉ ra các tư thế tập đúng cũng như cách tập sao cho chính xác và tác dụng lên đúng phần cơ mục tiêu nhất.
Các bạn hãy nhấn SUBSCIBE (vì nó miễn phí :3 ) https://goo.gl/d1o6ea để ủng hộ mình cũng như nhận được các video tập, chế hộ ăn mới nhất từ mình nhaaaaaa!
Các bài tập mình sẽ liệt kê dưới đây để các bạn tiện theo dõi:
-------Khởi động-------
- Arm External Rotation off Knee: 2 sets x 15 reps
- Face Pull || Kéo cáp gần mặt: 2 sets x 15 reps
- Clapping Push Up || Chống đẩy vỗ tay: 2 sets x 6 reps
-------Bài tập chính-------
- Incline Bench Press || Đẩy ngực bằng tạ tay: 8 sets (các mức tạ cụ thể trong video nha)
- Strict Chin ups || Lên xà hẹp tay: Cố lên nhiều nhất có thể
SUPERSET 1: 3 sets x 15 reps/exercise
- Dumbell Arnold Press || Đẩy vai toàn diện (không tựa)
- Lat Pull-down Behind Neck || Kéo cơ xô sau cổ
SUPERSET 2: 3 sets x 15 reps/exercise
- Machine Shoulder Press || Đẩy tạ với máy (ngồi)
- T-bar Row || Tập Cơ Lưng Xô Chữ T (dùng 1 đầu của thanh tạ)
Sau khi kết thúc các bài tập, các bạn nên dành 15-20p để dãn cơ nhé!
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