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Ripped Shoulders with Supersets

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
58 minutes/day
Good for
Bodybuilding, Build Muscle, Tone Body
Equipment
Cable, Dumbbell
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
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 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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Circuit
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Gittleson Shrug demonstrationPlay Gittleson Shrug demonstration
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Circuit
Seated Dumbbell Shoulder Press
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Cable Reverse Fly
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Circuit
Cable Front Raise (Bilateral)
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Cable Lateral Raise
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises

Date Created: 2/7/2019, UTC


Last Updated: 9/12/2020, UTC

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