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Shoulder Sarcoplasmatic Hypertrophy 3

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
62 minutes/day | 3 days/week | 6 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle
Equipment
Bands, Cable, Dumbbell
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.

This is a Workout of Sarcoplasmatic Hypertrophy for your Shoulders.

Compound Sets is a type of workout where you do 2 or more exercises for the same muscle in the same set. It promotes local endurance and fatigue, taking you to the next level of workouts in building muscle.   

If you want to add this workout to your daily routine and work other muscle groups you can do it 2 times a week instead of 3.

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Workout Overview

Week 1

Physiological effect: Morphological gains. Increase in muscle volume by increases in cellular muscle structures.  

Training characteristics: Do the exercises until you can not contract the muscles anymore.

Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)

Rest between workouts (of the same muscle group): 48 to 72 hours

Increase load on 2 and 3 and decrease on 4  and 5 Set


ExerciseSetsRepsRest
Circuit1A. Standing Dumbbell Upright Row
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
514
12
10
12
14
90s
1B. Dumbbell Shrug
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
514
12
10
12
14
90s
Circuit2A. Banded Standing Shoulder Press
Banded Standing Shoulder Press demonstrationPlay Banded Standing Shoulder Press demonstration
514
12
10
12
14
90s
2B. Cable Reverse Fly
Cable Reverse Fly
514
12
10
12
14
90s
Circuit3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
514
12
10
12
14
90s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
514
12
10
12
14
90s

ExerciseSetsRepsRest
Circuit1A. Standing Dumbbell Upright Row
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
514
12
10
12
14
90s
1B. Dumbbell Shrug
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
514
12
10
12
14
90s
Circuit2A. Banded Standing Shoulder Press
Banded Standing Shoulder Press demonstrationPlay Banded Standing Shoulder Press demonstration
514
12
10
12
14
90s
2B. Cable Reverse Fly
Cable Reverse Fly
514
12
10
12
14
90s
Circuit3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
514
12
10
12
14
90s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
514
12
10
12
14
90s

ExerciseSetsRepsRest
Circuit1A. Standing Dumbbell Upright Row
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
514
12
10
12
14
90s
1B. Dumbbell Shrug
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
514
12
10
12
14
90s
Circuit2A. Banded Standing Shoulder Press
Banded Standing Shoulder Press demonstrationPlay Banded Standing Shoulder Press demonstration
514
12
10
12
14
90s
2B. Cable Reverse Fly
Cable Reverse Fly
514
12
10
12
14
90s
Circuit3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
514
12
10
12
14
90s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
514
12
10
12
14
90s

Date Created: 3/4/2019, UTC


Last Updated: 9/12/2020, UTC

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