Hypertrophy Shoulder Workout

 

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Today we have TGE taking your through a simple yet destructive Shoulder Workout. Watch the video below now:

 

 

Warm Up:

  • 5-10 minutes on the rower,
  • Dynamic stretches including shoulder rotations & chest swings,
  • Press ups,
  • Reduced weights sets.

Dumbbell Shoulder Press:

  • 4 x 8 reps,
  • Final set AMRAP (as many reps as possible),
  • 90 seconds rest between sets.

Upright Barbell Row:

  • 3 x 10 reps,
  • Final set AMRAP (as many reps as possible),
  • 75-90 seconds rest between sets.

High Cable Rows:

  • 4 x 10 reps,
  • Sets 3-4 to failure,
  • 60 seconds rest between sets.

Front Plate Raises to Dumbbell Lateral Raises:

  • 3 x 10 reps to 10 reps,
  • Sets 2-3 to failure,
  • 90 seconds rest between supersets.

Finisher; Press Up to Dumbbell Lateral Raise (Continuous Pyramid Work):

  • 1 rep to 1 rep, 2 reps to 2 reps, (…), 10 reps to 10 reps, 9 reps to 9 reps, (…), 1 rep to 1 rep.
  • No rest between exercises or supersets.
  • Aim for the fastest time possible with good technique.
  • Select between 2-10kg dumbbells dependent on your strength!

 

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