Shoulder Sarcoplasmatic Hypertrophy 3

Google Sheet Workout Export

By Pedro Bernardes

Experience Beginner (1-2 years)
Time 39 minutes/day | 3 days/week | 6 weeks
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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10%

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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Description

Week 1 Overview


Day 1 - Shoulders, Traps, Back (Upper)

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Circuit
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Banded Standing Shoulder Press demonstrationPlay Banded Standing Shoulder Press demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Cable Reverse Fly demonstrationPlay Cable Reverse Fly demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Shoulders, Traps, Back (Upper)

Scroll to top

Circuit
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Banded Standing Shoulder Press demonstrationPlay Banded Standing Shoulder Press demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Cable Reverse Fly demonstrationPlay Cable Reverse Fly demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Shoulders, Traps, Back (Upper)

Scroll to top

Circuit
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Banded Standing Shoulder Press demonstrationPlay Banded Standing Shoulder Press demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Cable Reverse Fly demonstrationPlay Cable Reverse Fly demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
5 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/4/2019, UTC


Last Updated: 9/12/2020, UTC

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