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Shoulder Sarcoplasmatic Hypertrophy 3

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

3 days

Time

62 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (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

Bands, Cable, Dumbbell

Average Exertion

40%

Average Cardio Intensity

10%

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

62 minutes

Genders

Female, Male

Days per week

3 days

Goals

Bodybuilding (Female | Male)
Build Muscle (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

Bands, Cable, Dumbbell

Avg Exertion

40%

Workout Type

Muscle Focus

Avg Cardio Intensity

10%

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


ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps90s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps90s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps90s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps90s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps90s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps90s

ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps90s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps90s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps90s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps90s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps90s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps90s

ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps90s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps90s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps90s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps90s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps90s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps90s

Week 2

 Load: Increase by 5 to 15% in all exercises  

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


ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps90s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps90s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps90s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps90s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps90s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps90s

ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps90s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps90s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps90s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps90s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps90s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps90s

ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps90s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps90s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps90s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps90s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps90s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps90s

Week 3

Load: Increase by decreasing rest time to 60''    

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


ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps60s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps60s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps60s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps60s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps60s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps60s

ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps60s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps60s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps60s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps60s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps60s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps60s

ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps60s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps60s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps60s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps60s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps60s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps60s

Week 4

Load: Increase by 5 to 15% in all exercises 

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


ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps60s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps60s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps60s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps60s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps60s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps60s

ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps60s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps60s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps60s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps60s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps60s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps60s

ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps60s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps60s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps60s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps60s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps60s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps60s

Week 5

Load: Increase by 5 to 15% in all exercises 

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


ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps60s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps60s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps60s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps60s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps60s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps60s

ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps60s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps60s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps60s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps60s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps60s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps60s

ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps60s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps60s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps60s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps60s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps60s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps60s

Week 6

Load: Deload week - Do the same load and rest as Week 1  

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


ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps90s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps90s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps90s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps90s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps90s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps90s

ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps90s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps90s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps90s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps90s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps90s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps90s

ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Upright Row5 sets14, 12, 10, 12, 14 reps90s
1B. Dumbbell Shrug
Dumbbell Shrug
5 sets14, 12, 10, 12, 14 reps90s
2A. Banded Standing Shoulder Press5 sets14, 12, 10, 12, 14 reps90s
2B. Cable Reverse Fly
Cable Reverse Fly
5 sets14, 12, 10, 12, 14 reps90s
3A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
5 sets14, 12, 10, 12, 14 reps90s
3B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets14, 12, 10, 12, 14 reps90s

Date Created: 3/4/19, 7:45 PM


Last Updated: 9/12/20, 9:34 PM

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