Free personalized workout plan

Shoulder burnout

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
77 minutes/day
Good for
Bodybuilding, Build Muscle, Tone Body
Equipment
2 x Dumbbell, Barbell, Crossover Cable Machine, Flat Bench, Smith Machine
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. 

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

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Circuit
Barbell Upright Row
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
4 sets, 12, 10, 8, 6 reps, (rest 90s)
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Circuit
Seated Smith Machine Shoulder Press
4 sets, 12, 10, 8, 6 reps, (rest 90s)
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Seated Rear Lateral Raise demonstrationPlay Seated Rear Lateral Raise demonstration
4 sets, 12, 10, 8, 6 reps, (rest 90s)
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Circuit
Seated Dumbbell Front Raise
4 sets, 12, 10, 8, 6 reps, (rest 90s)
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Dumbbell Lateral Raise
4 sets, 12, 10, 8, 6 reps, (rest 90s)
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Circuit
Dumbbell Lateral Raise
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Half Kneeling Cable External Rotation demonstrationPlay Half Kneeling Cable External Rotation demonstration
4 sets, 12, 10, 8, 6 reps, (rest 90s)
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Date Created: 2/7/2019, EST


Last Updated: 8/11/2020, EDT

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