Ripped Shoulders with Supersets

Google Sheet Workout Export

By Pedro Bernardes

Experience Advanced (3+ years)
Time 33 minutes/day
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
50%
Average Cardio Intensity
info-icon
20%

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.

Show More
ExpandMore
Description


Day 1 - Shoulders, Traps, Back (Upper)

Scroll to top

Circuit
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Gittleson Shrug demonstrationPlay Gittleson Shrug demonstration
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Seated Dumbbell Shoulder Press
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Cable Reverse Fly demonstrationPlay Cable Reverse Fly demonstration
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cable Front Raise (Bilateral) demonstrationPlay Cable Front Raise (Bilateral) demonstration
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Cable Lateral Raise demonstrationPlay Cable Lateral Raise demonstration
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/7/2019, UTC


Last Updated: 9/12/2020, UTC

Similar Workouts

More Workouts by Pedro Bernardes

More workouts like this



Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.