4 shoulder weight training programs

Shoulders or also called deltoids are the most widely recruited muscle group in the upper body because they participate in a large number of exercises and even if they are not directly targeted by it.




The shoulders have a very important place in your body mechanics, so it is important to train them and especially correctly to avoid injuries, muscle imbalances ...

Many practitioners tend to think that the shoulder is made up of only one muscle or a set that works the same way. In fact, they do not think about targeting each part correctly.

The shoulder is composed of three different parts:

    Posterior beam (rear)
    Anterior bundle (front)
    External beam (side)

We have designed 4 training programs for you to club your shoulders from different angles and maximize your results.

Program 1: Muscle mass

    Developed arnold dumbbell: 4 sets of 6,6,8,10 repetitions / 2 minutes of rest
    Draw right chin: 3 sets of 8,8,10 repetitions / 2 minutes of rest
    Dumbbell dumbbell bird: 3 sets of 8,8,10 repetitions / 1 minute of rest
    Lateral elevation: 3 sets of 8.8,10 repetitions / 1 minute of rest
    Front elevation bar: 3 sets of 8,8,10 repetitions / 1 minute of rest

Program 2: External Beam

    Developed military at the helm: 4 sets of 8 reps / 2 minutes of rest
    Draw right chin bar: 3 sets of 8 repetitions / 1 "30 minute rest
    Dumbbell standing side elevation: 3 sets of 10 repetitions / 1 "15 minute rest
    Lateral elevation machine or pulley: 3 sets of 10 repetitions / 1 "15 minute rest

Program 3: Posterior beam

    Nape: 4 sets of 8 repetitions / 2 minutes of rest
    Inclined bird on dumbbell bench: 3 sets of 10 repetitions / 1 "30 minute rest
    Bird with standing pulley: 3 sets of 10 repetitions / 1 "15 minute rest
    Inverted machine (peck deck): 3 sets of 10 repetitions / 1 "15 minute rest

Program 4: Prior Beam

    Developed military bar: 4 sets of 8 repetitions / 2 minutes of rest
    Developed Arnold: 4 sets of 8 repetitions / 2 minutes of rest
    Dumbbell front elevation: 3 sets of 10 repetitions / 1 "15 minute rest
    Front elevation pulley: 3 sets of 10 repetitions / 1 "15 minute rest

Tips for developing your shoulders:

    - These training sessions do not include warm-ups. Count 2 1 to 2 sets of warm up with light loads before attacking the program.

    - Choose a weight that allows you to achieve muscle failure at the specified number of repetitions.

    - Master your movements and focus on the load to feel the maximum contraction of your muscles. It is at this time that the work and really beneficial.

    If you can, train with a partner to adorn you to do some forced rehearsals on the big exercises (developed military, developed Arnold ..).

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