Free personalized workout plan

Shoulder burnout

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

77 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

Barbell, Cable, Dumbbell, Smith Machine

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

77 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

Barbell, Cable, Dumbbell, Smith Machine

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. Upright Barbell Row
Upright Barbell Row
4 sets12, 10, 8, 6 reps90s
1B. Barbell Shrug4 sets12, 10, 8, 6 reps90s
2A. Seated Smith Machine Shoulder Press
Seated Smith Machine Shoulder Press
4 sets12, 10, 8, 6 reps90s
2B. Seated Rear Lateral Raise4 sets12, 10, 8, 6 reps90s
3A. Seated Dumbbell Front Raise
Seated Dumbbell Front Raise
4 sets12, 10, 8, 6 reps90s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets12, 10, 8, 6 reps90s
4A. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets12, 10, 8, 6 reps90s
4B. Half Kneeling Cable External Rotation
Half Kneeling Cable External Rotation
4 sets12, 10, 8, 6 reps90s

Date Created: 2/7/19, 3:39 PM


Last Updated: 8/11/20, 5:20 PM

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