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 Wysłany: Pon 0:19, 14 Mar 2011 Temat postu: choo 0638 |
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Three Weeks To Broad Shoulders
Even if you have been going to the gym and working out with regularity you can find that your muscle building or exercise routine is kind of stuck in a rut. You probably need to change things up a little. One of the best ways to give your shoulders a real boost,[link widoczny dla zalogowanych], for example, is with a 3 week routine that is designed to give you a real boost of mass and definition improvement to your trapezius muscles and shoulders.
Before you launch into a heavy shoulder workout, make sure that you properly stretch and warm up for at least 5 minutes. Also, with shoulders almost more than any other muscle group, it is very important that you maintain the proper technique on all exercises. Avoid injuries by not maintaining a strict focus on proper technique throughout. Finally, this routine is designed for the regular gym goer, not the beginner.
During the first week of your workout you will focus on the shoulder area by doing the military press, seated dumbbell press,[link widoczny dla zalogowanych], lateral dumbbell raises, and reverse dumbbell flies. Try to do 3 sets of 10 repetitions for each exercise. Also,[link widoczny dla zalogowanych], keep an eye on the clock to make sure that you are not resting more than 60 seconds between sets. For the focus on the traps, do dumbbell shrugs and upright rows. Again,[link widoczny dla zalogowanych], these should be done in the 3 sets of 10 reps mode. The focus should be on a slow and steady pace with all of these exercises.
The second week is designed to blast your traps. Continue with the barbell shrugs and upright rows, but do them in superset form -- no rest between alternating exercises and then rest for 60 seconds once you have done the back to back sets. Do 4 sets of 10 of the upright row and as many as you can of the dumbbell shrugs. Moving to shoulder specific exercises, do cable front raises, cable lateral raises -- one arm at a time-- and the reverse fly exercise. Do three sets of 12 of the shoulder exercises. As a special note, for the shrug exercise you should [link widoczny dla zalogowanych]se a lighter weight that will allow you to do several repetitions so as to completely exhaust the muscles.
For the final week start off with the shoulders by doing a post warm up superset. Combine the dumbbell press and barbell front raise this time. Do 4 sets -- 8 reps of the dumbbell press, followed by 12 reps of the front raise. This will be followed by 4 sets of lateral raises and 4 sets of dumbbell fly. These last two exercises should be done with lighter weight and with as many repetitions as possible, until exhaustion. For the traps, do barbell shrugs and cable upright rows, in that order. Do 3 sets of 10-12 for each of these last two exercises.
If you can stick to this regimen, you should see a substantial difference to your overall shoulder appearance in just the three weeks. You may want to repeat the 3-week cycle one more time before changing your routine again.
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