Full warm up and stretches w/ plate raises, etc.
DB Back Pinch Shrugs: (Scrap retraction holding the DB in front of you, think good tall posture with your shoulders pinching back and together). 3x25 w/ light/moderate weight.
BB Overhead Press: (Keep pelvis tucked underneath you). Progressive load to find 6-8RM.
Then 5x5 at that weight.
Seated DB Over Head Press (OHP) w/ pelvic tuck: Find a 8-10RM.
Then 1.5 Rep movement (lower down, half up, down, all the way up) for 5x5.
**Chest up shoulders back and down, tall posture.**
DB Front Raises (Keep DBs not touching): 3x10-15 Start with something challenging and drop weight as needed.
DB 45 Degree Raises: 3x10-15 Start with something challenging and drop weight as needed.
DB Lateral Raises: 3x10-15 Start with something challenging and drop weight as needed.
Bent Over Rear Delt Pyramid-Set: 2xME on each weight choice. Start light and work your way up to heavy then back down to light. (Example: 25 reps, 15 reps, 10 reps, 5 reps, 10 reps, 15 reps, 25 reps. Lower reps=heavier weight. Lead this movement with your elbows so it fires your rear delt- not pinching and rowing with your back!
DB Double Hammer Curl: 4x25 (Lighter weight).
BB Straight Bar Curl: 5xME (Max Effort) depending on BB weight choice.
Single Arm DB Curl: 3x10-25 reps per side (Non-Alternating. Rep range depends on weight choice). \
Tricep CBL Straight Bar Press Down: 2xDropset. Warm up to an appropriately (form conscious) heavy weight. Once there max effort and immediately drop to the next lighter weight, max effort, continue until completed the rest of the weight drops.
Single Arm Standing Tricep Kickback: 4x12-15 All on one side. 4x12-15 all on other side. Non-alternating.
Reverse Grip Straight Bar Tricep Pull Down: 8x4-6 Heavier Reps. Strong, controlled, active press and lock out toward the ground.
Reverse Grip Single Arm Band Tricep Pull Down: 1x50 side. Alternate evenly- only as needed if muscle group gets fatigued.
*Remember when training bi/tri: pick your weight and reps according to your goals. You can burn out the muscle either way so make choices accordingly. Heavier weight = Building bigger "fuller" muscle groups. Light/Moderate Higher rep = "toned" look.
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