Shoulder Sarcoplasmatic Hypertrophy 3

By Pedro Bernardes

	Beginner (1-2 years)
	39 minutes/day \| 3 days/week \| 6 weeks
	Bodybuilding, Build Muscle
	2 x Dumbbell, Loop Bands, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 90s between rounds
1A.Standing Dumbbell Upright Row	5 rounds	14 reps	0s
1B.Dumbbell Shrug	5 rounds	14 reps	90s
Circuit #2 - 5 rounds Rest 90s between rounds
2A.Banded Standing Shoulder Press	5 rounds	14 reps	0s
2B.Cable Reverse Fly	5 rounds	14 reps	90s
Circuit #3 - 5 rounds Rest 90s between rounds
3A.Front Two-Dumbbell Raise	5 rounds	14 reps	0s
3B.Dumbbell Lateral Raise	5 rounds	14 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 90s between rounds
1A.Standing Dumbbell Upright Row	5 rounds	14 reps	0s
1B.Dumbbell Shrug	5 rounds	14 reps	90s
Circuit #2 - 5 rounds Rest 90s between rounds
2A.Banded Standing Shoulder Press	5 rounds	14 reps	0s
2B.Cable Reverse Fly	5 rounds	14 reps	90s
Circuit #3 - 5 rounds Rest 90s between rounds
3A.Front Two-Dumbbell Raise	5 rounds	14 reps	0s
3B.Dumbbell Lateral Raise	5 rounds	14 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 90s between rounds
1A.Standing Dumbbell Upright Row	5 rounds	14 reps	0s
1B.Dumbbell Shrug	5 rounds	14 reps	90s
Circuit #2 - 5 rounds Rest 90s between rounds
2A.Banded Standing Shoulder Press	5 rounds	14 reps	0s
2B.Cable Reverse Fly	5 rounds	14 reps	90s
Circuit #3 - 5 rounds Rest 90s between rounds
3A.Front Two-Dumbbell Raise	5 rounds	14 reps	0s
3B.Dumbbell Lateral Raise	5 rounds	14 reps	90s

Date Created: 3/4/2019, UTC

Last Updated: 9/12/2020, UTC

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