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Ripped Shoulders with Supersets

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

1 day

Time

58 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcoplasmatic or Myofibrillar. The first one, with h

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Equipment

Cable, Dumbbell

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

58 minutes

Genders

Female, Male

Days per week

1 day

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcoplasmatic or Myofibrillar. The first one, with h

Show More

Equipment

Cable, Dumbbell

Avg Exertion

50%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Week 1

Physiological effect: Morphological gains. Increase in muscle strength by fiber ripping and muscle exhaustion (do the exercises until you can not contract the muscles anymore).

Training characteristics: Specific workout to increase muscle volume of your Shoulders. 

Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row4 sets12, 10, 8, 6 reps90s
1B. Gittleson Shrug
Gittleson Shrug
4 sets12, 10, 8, 6 reps90s
2A. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets12, 10, 8, 6 reps90s
2B. Cable Reverse Fly
Cable Reverse Fly
4 sets12, 10, 8, 6 reps90s
3A. Cable Front Raise (Bilateral)
Cable Front Raise (Bilateral)
4 sets12, 10, 8, 6 reps90s
3B. Cable Lateral Raise
Cable Lateral Raise
4 sets12, 10, 8, 6 reps90s

Date Created: 2/7/19, 4:57 PM


Last Updated: 9/12/20, 9:37 PM

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