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Hey, there!
Immediately, we’ll be doing an intermediate-advanced shoulder shoulder workout on the gymnasium.
Please be happy to take a screenshot of the workout diagrams included proper earlier than the workout begins and proper after the complete workout ends if you happen to favor to workout at your personal tempo.
Please see down beneath for the complete written workout.
After all, most significantly, always remember that your health objectives are fueled additionally via your vitamin, so all the time bear in mind to remain according to each your vitamin & coaching.
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*This video and outline comprises affiliate hyperlinks from which I get a small fee. This doesn’t change something in your finish, however permits me to maintain on making movies for you guys! All opinions are my very own.
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SHOULDERS:
1) Smith Machine Shoulder Presses:
Heat-Up Units: 2×12-15 reps
Working Units: 3×10 reps w/ a 1-second Isometric Maintain @3 RIR
Drop Set: 4xAMRAP (begin with 3 plates on all sides, eradicating one plate on all sides till it’s simply the bar, doing as many reps as you’ll be able to for every set)
2) a. Cable Upright Rows: 12-15 reps
b. Cable Entrance Raises: 12-15 reps
c. Face Pulls: 12-15 reps
d. Relaxation for 1-2 minutes
Repeat for a complete of 4x.
3) DB Lateral Raises:
3×12,12,12,12,12
– Begin with a reasonable weight for 12 reps
– Lower the load for 12 reps
– Lower the load once more for one more 12 reps
– Return as much as the load you used for the 2nd set for 12 reps
– Return as much as the load you used for the primary set for 12 reps
Relaxation for 1 minute in between every set.
When you’re undecided how a lot weight to make use of, I all the time suggest beginning with the lightest weight attainable, and when you’ll be able to comfortably carry out 12-15 reps with correct type, then improve the load.
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Hey, babes! 💕
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SHOULDERS:
1) Smith Machine Shoulder Presses:
Warm-Up Sets: 2×12-15 reps
Working Sets: 3×10 reps w/ a 1-second Isometric Hold @3 RIR
Drop Set: 4xAMRAP (start with 3 plates on each side, removing one plate on each side until it’s just the bar, doing as many reps as you can for each set)
2) a. Cable Upright Rows: 12-15 reps
b. Cable Front Raises: 12-15 reps
c. Face Pulls: 12-15 reps
d. Rest for 1-2 minutes
Repeat for a total of 4x.
3) DB Lateral Raises:
3×12,12,12,12,12
– Start with a moderate weight for 12 reps
– Decrease the weight for 12 reps
– Decrease the weight again for another 12 reps
– Go back up to the weight you used for the 2nd set for 12 reps
– Go back up to the weight you used for the first set for 12 reps
Rest for 1 minute in between each set.
Have a great week! 😘
Niomi queen, Can u tell me how my back should be all og the exercises?
Hey girl!!! I have a question! I have inconsistently worked out over the past three-ish years. I’ve done some research on workout splits and muscle groups and such, and I’ve come up with a modified push pull legs split. Anyways, do you think it’s a good idea to keep working out at home until my current weights don’t challenge me?
Hi I was wondering what is your goal?
How many times a week do you recommend to do this workout ?
Girlie i just tried ur workout and i can already tell i will be sore tmr! The shoulders are so engaged thank u for this break down💘💘
How do you fit this into your split? Or do you do a dedicated shoulder day?
Thanks Naomi! I love these types of videos! I prefer these ones over the step by step! But either way, very grateful for both types of video! ❤️❤️❤️🙏
Love this shoulder work out definitely doing this one when I do shoulders 🥰🥰
Good morning que preciosa hermpsa guapa eres
Great video, I always do those exercises every Thursday at the gym, along with some arm exercises as well
How do you make the diagrams? PowerPoint?
Thanks Naomi 💪🫶
Great always stay fit and keep your body in a good shape 💪, you nailed it weldone
💜💜💜