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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
Bodybuilding, Build Muscle
Equipment
Bands, Cable, Dumbbell
Statistics
Average Cardio Intensity
10%
Average Exertion
40%
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



Circuit
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Circuit
Banded Standing Shoulder Press demonstrationPlay Banded Standing Shoulder Press demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Cable Reverse Fly
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Circuit
Front Two-Dumbbell Raise
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Lateral Raise
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises

Circuit
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Circuit
Banded Standing Shoulder Press demonstrationPlay Banded Standing Shoulder Press demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Cable Reverse Fly
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Circuit
Front Two-Dumbbell Raise
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Lateral Raise
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises

Circuit
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Circuit
Banded Standing Shoulder Press demonstrationPlay Banded Standing Shoulder Press demonstration
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Cable Reverse Fly
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Circuit
Front Two-Dumbbell Raise
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Lateral Raise
5 sets, 14, 12, 10, 12, 14 reps, (rest 90s)
Show Alternative Exercises

Date Created: 3/4/2019, UTC


Last Updated: 9/12/2020, UTC

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