Strong Shoulders

Shared By : JefitTeam VIP
Frequency : 2 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner
Downloads / Views : 9 / 7475

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Description

In this 2-day strong shoulder program, you will start with a few easy warm-up exercises (3 each day) followed by a series of shoulder exercises. The program is designed to work your most mobile joint in the body, the shoulder joint.

The prescribed exercises will challenge the various movement patterns the shoulder is capable of performing. These include: shoulder adduction, abduction, flexion, extension, internal rotation, external rotation, and circumduction in the sagittal plane.


Incorporate these two shoulder training days into your weekly strength program to ensure a well-rounded program.


Stay Strong,


MICHAEL WOOD, CSCS
Jefit team

Day 1 Workout 1
Exercise Name Muscle Timer Reps Sets Track
One Handed Hang One Handed Hang

Back

10 sec - 1 Progress Chart
Posterior Capsule Posterior Capsule

Shoulders

10 sec - 1 Progress Chart
Push Up On Exercise Dome Push Up On Exercise Dome

Chest

20 sec Undefined 1 Progress Chart
Cable Standing Deltoid Raise Cable Standing Deltoid Raise

Shoulders

60 sec Undefined 3 Progress Chart
Cable Internal Rotation Cable Internal Rotation

Shoulders

10 sec Undefined 2 Progress Chart
Cable External Rotation Cable External Rotation

Shoulders

10 sec Undefined 2 Progress Chart
Cable Rear Lateral Raise Cable Rear Lateral Raise

Shoulders

60 sec Undefined 3 Progress Chart
Barbell Standing Military Press Barbell Standing Military Press

Shoulders

60 sec Undefined 2 Progress Chart
Barbell Push Press Barbell Push Press

Shoulders

60 sec Undefined 3 Progress Chart
Extended Arm Child Pose Extended Arm Child Pose

Abs

10 sec - 1 Progress Chart
Day 2 Workout 2
Exercise Name Muscle Timer Reps Sets Track
Elbow Circles Elbow Circles

Shoulders

10 sec Undefined 1 Progress Chart
Shoulder Circles Shoulder Circles

Shoulders

10 sec Undefined 1 Progress Chart
One Handed Hang One Handed Hang

Back

10 sec - 1 Progress Chart
Kettlebell One Arm Swing Kettlebell One Arm Swing

Upper Legs

30 sec Undefined 2 Progress Chart
Cable Rope Face Pull Cable Rope Face Pull

Shoulders

60 sec Undefined 2 Progress Chart
Dumbbell One Arm Shoulder Press Dumbbell One Arm Shoulder Press

Shoulders

30 sec Undefined 3 Progress Chart
Barbell Jerk Balance Barbell Jerk Balance

Shoulders

60 sec Undefined 3 Progress Chart
Barbell Shoulder Press Barbell Shoulder Press

Shoulders

60 sec Undefined 3 Progress Chart
Extended Arm Child Pose Extended Arm Child Pose

Abs

10 sec - 1 Progress Chart