Save and try this one for bigger delts!
Here’s a giant set that will ignite your delts, deliver a monster pump and help you on your way to 3D delts! 🧟♂️💪🏼
◀️SWIPE LEFT FOR FULL WORKOUT
🔁Giant Set (complete all exercises consecutively without taking any formal rest between exercises)
▪️10 x Tall kneeling single arm DB press (each arm)
▪️10 x DB floor front raises
▪️10 x DB Pike push-ups
▪️6-8 x Lateral raise complex (single,single,together = 1 rep)
▪️12-15 x DB rear Delt kickbacks
🔑 3-4 Rounds . #StrongAsFulatShoulders
| BARRAS PARALELAS |
¿Qué son? Son utilizadas en entrenamientos de calistenia para fortalecer la fuerza de brazos y el tronco superior. •
1. FONDOS (Dips) para trabajar tríceps
2. FLEXIONES (Push ups) inclinado para trabajar pectorales y bíceps
3. L- SIT (isométrico) sostenido para trabajar el abdomen y hombros
Back to it today with Arms, Abs and Ass. I took a rest day yesterday just because I wanted one. I actually wasnt too sore from the run just had a lot of other things too do.
Sunday and Monday food was a mixed bag, some good meals, some bad meals just with being unprepared and carb cravings from my run 😂
So today its been back to it. Recognised the two off plan days and jumped back in today with no guilt.
All about working the negative today and felt refreshed after taking some rest yesterday so all is good.
Shoulder day got me hurting. Serious sweat on. .
I only had an hour today so I did a quick interval cardio which consisted of 200m sprint on the rowing machine followed by 12 kettle bell swings with a 16kg kettle bell, it sounds easier than it is, it had me pouring 🤦🏽♀️. Love changing up my cardio. Effective but was quick. .
My shoulder sets were savage. Steering wheels with 10kg disk is just something else 😂 and upright rows with a 20kg disk left my arms hanging. .
Followed this with some pull-ups and chin ups on the assisted pull up machine; 3 sets. Now managing to set the machine to only carry 25kg of my weight which is a massive improvement as when I first started I was letting the machine carry 40kg. .
Make sure you ALWAYS up your weights. I actually put it in my diary to get a notification every 6 weeks which is about how often you need to up if you haven’t done so already. .
Progress update on my bulk.
Lost my abs but definitely see some legs and booty gainz🙈
58kg on the left pic and 63kg on the right.
5kg (11lb) difference between these photos.
And I actually flexing in both😂
I’m planning to gain another 8-10lbs.
You can find my menu for both processes under my previous “cut and bulk” collage.
I’m excited to see how I’m gonna look when I cut☺️
What are you doing right now?
Cutting or bulking?
🤘🏻QUICK SHOULDER BURN//RUTINA DE HOMBROS RAPIDA🤘🏻
Hey fam! Happy Tuesday! I’m still recovering from my half marathon on Monday. My body feels a bit wrecked but I feel so motivated to finish this training season strong!! I only have this week and next week and then I get to TAPER!!! Yass! Anyway, here is a quick shoulder circuit that you can do with bands or with dumbbells!
Do 45 sec of each exercise for 3-4 rounds and feel the burnnnnnn!
🤘🏻Single arm press
Hola a todos! Feliz martes! Todavía me estoy recuperando de mi medio maratón el domingo. Mi cuerpo se siente un poco fundido pero me siento muy motivada para terminar esta temporada de entrenamiento bien fuerte! Solo tengo esta semana y la próxima y después ya puedo bajar el volumen de entrenamiento. YAY! Bueno, Aqui les dejo una rutina de hombros que pueden hacer o con bandas o con mancuernas.
Hagan 45seg de cada ejercicio por 3-4 rondas y sientan como trabaja los músculos!
🤘🏻Prensa con un brazo
A common question I get asked is how heavy should my weights be? You want to make sure the weights are heavy enough to challenge you for the amount of reps your doing. So for example if you're doing 10 reps, you want reps 7/8-10 to be challenging but so challenging that it completely fatigues you and you can't finish the remaining sets/rest of your workout.