Hope everyone has had an amazing weekend, second Sunday of December all ready just 16 more days until Christmas.
So today we are targeting shoulders, very important muscle group, (i'll keep this short) the shoulder joints are the most un stable but yet moveable joint in the body and susceptible to injury. Muscles, ligaments and tendons help to keep it in place, to remain stable,therefore it is important to make sure we strength these soft tissues. Have a think about how often you use them handling children, lifting groceries, cleaning the house etc. Now you know how important it is to strengthen them lets get on with it....
Warm up:
-Rower
6 minutes at RPE 6
-Dynamic shoulder stretch
2 sets for 1 minute each
Rest for 30 seconds between sets
Exercise 1:
-Standing overhead press
1 set of 12 reps
2 sets of 8 reps
Rest for 90 seconds between sets
Exercise 2:
-Seated dumbbell shoulder press
1 set of 10 reps
3 sets of 8 reps
Rest for 90 seconds between sets
Superset;
Exercise 3:
-Seated lat raise's
3 sets of 8 reps
Exercise 4:
-Lat raise's
3 sets of 12 reps
Repeat each exercise back to back and rest for 2 minutes between sets
Exercise 5:
- Rear delt fly (3 second negative on each rep)
3 sets of 10 reps
Rest for 90 seconds between sets
Exercise 6:
-Face pulls (3 second negative on each rep)
3 sets of 8 reps
Rest for 90 seconds between sets
Elliptical trainer:
6 minutes at RPE 6
Now enjoy the rest of your Sunday :) and check back for tomorrow's workout , don't forget they are totally different each day so if you don't fancy today's, tomorrow might be the one for you, feel free to e-mail any requests of the type of workouts you would like to see to info@gainzandbooty.com
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