Shoulders and Arms Giant sets
Warm up
Shoulder press with an empty bar increasing the weight but reducing the reps till you reach your starting weight.
5 minutes cycle
Dynamic upper body stretches
10 shoulder rotations forwards
10 shoulder rotations backwards
10 press ups
Do each giant set – four moves done back to back without rest
Complete four sets to pack on muscle and burn fat. Rest 2-3 mins after the fourth exercise
then complete a further 3 sets!
*Tempo 3010 means 3 seconds on the eccentric phase (lowering) 0 pause then 1 second concentric phase. Speed of movement
Shoulders
Shoulder Press 8 reps/ Tempo 3010/Rest 0secs
Push press 8 reps/ Tempo 2010/ Rest 0 secs
Dumbell High pull 12 reps/ Tempo 2010/ rest 0 secs
Dumbell Lateral Raise 12 reps/ Tempo 2010/ Rest 2-3 mins
Complete 4 sets
Arms
Close grip chins 8 reps/ Tempo 3010/ Rest 0 seconds
Dumbell Hammer or standard curls 12 reps/ Tempo 3010/ Rest 0 seconds
Dips 10 reps/ Tempo 2010/ Rest 0 seconds
Tricep pull downs 15 reps/ Tempo 2010/ Rest 2-3 minutes
Complete 4 sets
On completion of the 3-5 sets finish your session with Tummy buster!
3 x 25 Bicycle sit ups 10 seconds rest between sets
3 x 30 seconds Plank 15 seconds rest between sets
3 x 15 seconds side Plank each side no rest
A high protein supplement post workout will be beneficial.
Rehydrate and eat a healthy balanced meal to aid in recovery.
#Argi+
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