Ripped Shoulders with Supersets

By Pedro Bernardes

	Advanced (3+ years)
	33 minutes/day
	Bodybuilding, Build Muscle, Tone Body
	2 x Dumbbell, 1 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Straight Bar Attachment, Single Grip Handle Strap Show More

Average Exertion

Average Cardio Intensity

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 higher reps and lower load increases cellular muscle structures. The second one, with lower reps and higher load, literally rips your muscle fibers.

You can add this workout to your weekly routine of training but don't forget to respect the resting periods or your results may be compromised.

This is a workout of Myofibrillar Hypertrophy for your Shoulder muscles.

Adding Super Sets in this workout increases volume and intensity of training, increases local muscular endurance and allows equilibrium between agonist and antagonist muscles.

Each week you will have a challenge of doing 21's Sets for a different part of the shoulder which will give you different stimulus, increasing the potential for muscle gain.

You can either just focus on your shoulders or add this workout to your weekly routine.

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Description

Day 1

Exercise		Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Standing Dumbbell Upright Row		4 rounds	12 reps	0s
1B.Gittleson Shrug		4 rounds	12 reps	90s
Circuit #2 - 4 rounds Rest 90s between rounds
2A.Seated Dumbbell Shoulder Press		4 rounds	12 reps	0s
2B.Cable Reverse Fly		4 rounds	12 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Cable Front Raise (Bilateral)		4 rounds	12 reps	0s
3B.Cable Lateral Raise		4 rounds	12 reps	90s

Date Created: 2/7/2019, UTC

Last Updated: 9/12/2020, UTC

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