The Giant Step for Boulder Shoulders and Bulging Biceps

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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

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Shoulders
Shoulder Press 8 reps/ Tempo 3010/Rest 0secs

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Push press 8 reps/ Tempo 2010/ Rest 0 secs

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Dumbell High pull 12 reps/ Tempo 2010/ rest 0 secs

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Dumbell Lateral Raise 12 reps/ Tempo 2010/ Rest 2-3 mins

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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

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Dips 10 reps/ Tempo 2010/ Rest 0 seconds

Tricep pull downs 15 reps/ Tempo 2010/ Rest 2-3 minutes

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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+

For more nutrition tips or fitness programmes send me a email.

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