Overcomplicating your shoulder training is a surefire way to end up on the disabled list. Keep it simple, intense, and strategic with IFBB pro Jake Alvarez's 4-move shoulder routine!
JAKE ALVAREZ'S SHOULDER-GAINS WORKOUT WATCH THE VIDEO
Four moves of four working sets, plus one all-out burnout set—that’s all IFBB physique pro Jake Alvarez says you need to build impressive, balanced shoulders. Even more surprisingly, three of the four moves focus on the rear delts and upper back. Why? Because that’s where most of us are severely lacking—and setting ourselves up for future injuries.
According to Jake, this shoulder workout should take no more than 30 minutes. Whether your goals include putting big weights overhead or just stretching the boundaries of your T-shirt, give this routine a ride for the next few weeks and build a healthy, strong foundation for future growth!
Strong, sculpted shoulders are the key to a well-rounded physique. Build better delts with this volume-packed workout from fitness model Samantha Leete!
When you're training to carve killer shoulders, it's important to attack them from all angles. Today's workout is a combination of moves that hit all heads of your deltoids—the front, middle, and back. By using trisets and sticking to a 1:3 tempo, you're sure to feel the burn and build some desirable size!
I structured today's workout in the hypertrophy rep range to make sure you're getting in enough reps and using enough weight to really make those shoulders grow. In addition to lifting, I'll also guide you through some bodyweight movements so that you're keeping your heart rate elevated throughout the entire workout.
SAMANTHA LEETE'S SHOULDER-SCULPTING WORKOUT WATCH THE VIDEO
This 3-day diet will help you lose weight in just one week. During this diet, you should avoid consuming pasta, salt, sugar, fast food, fatty meats, fried foods and chips.
First Day
Breakfast: 2 boiled eggs, 2 tomatoes, and one cup of green tea with no sugar.
Lunch: 2 egg whites, 120 g of boiled o baked fish, and one glass of green tea.
Snack: 1 apple
Dinner: Steamed carrots, broccoli, cauliflower, green beans, peas etc. with one cup of green tea.
Second Day
Breakfast: 2 boiled eggs, 1 banana and 1 cup of green tea.
Lunch: 2 egg whites, 120 g boiled chicken without skin and one glass of green tea.
Dinner: one slice of rusk, 120 g cottage cheese and one cup of low fat milk.
Third Day
Breakfast: 2 boiled eggs and one glass of tomato juice
Lunch: 2 egg whites, 120 g of cooked red meat and one cup of green tea.
Dinner: 2 baked potatoes, lettuce and one glass of green tea.
FST-7 stands for "fascia stretch training"—the "7" stands for the number of sets you do at the end of a workout. The goal of FST-7 is to expand and create microscopic tears in the connective sheath surrounding the muscle fibers called the fascia. These tears are achieved by flooding the muscle with blood while you work toward the most epic pump of your life!
The purpose of this particular workout is to widen the lats. If you're posing on stage, you want them to look 3-D, even from the back. Wide lats also provide that all-important V-taper. In this workout, we're doing 5 base exercises to help you build strength, and then following them with FST-7 sets that will volumize the muscle.
Jeremy will show you the intensity; I'll give you the cues. Put them together when you do the workout on your own, and you'll see and feel insane results!
This chest-and-biceps workout isn't easy. It's going to hurt, but Jeremy is a living, breathing example that FST-7 can help you substantially change the shape and size of your muscles. Come with us and stretch your limits.
Before we get into the workout, let's talk a little bit about what FST-7 is and what makes it different from your usual bodybuilding workout. FST-7 stands for fascia stretch training, and the "7" stands for the number of sets you do at the end of a workout.
Heavy weights will get you thicker, denser muscles, but that round, full look comes from training for the pump. With those aspects in mind, this workout is designed so you do heavier work first, then follow it with 7 lighter sets that will bring a lot of blood and nutrients to your muscles. That blood means a lot of stretching and growth.
StrongLifts 5×5: The Simplest Workout To Get Stronger, Build Muscle and Burn Fat Squat, Bench and Deadlifts are the main exercises of StrongLifts 5×5 Stronglifts 5×5 is the simplest, most effective workout to get stronger, build muscle and burn fat. Thousands of people have used the StrongLifts 5×5 workout to change their bodies and lives. The program is easy to follow and only takes three workouts a week of about 45 minutes. Stronglifts 5×5 uses five free weight compound exercises: the Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. You do three of these exercises each workout, three times a week, for about 45 minutes per workout. You Squat every workout, three times a week. 5×5 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadlifts. Deadlift is only one set of five reps (1×5) because doing more would beat you up. Plus, Squatting three times a week will get you stronger at Deadlifts since it works similar muscles. Unlike most bodybuilding routines, your goal on StrongLifts 5×5 isn’t to reach failure, get “pumped” or be sore. Your goal is to add weight. Here’s how: start light, focus on proper form and add 2.5kg/5lb each workout for as long as you can. This is the simplest way to get results fast.
Accept the challenge together with thousands of people around the globe and get your body in great shape.
Plank is one of the most effective exercises you can do for your core. Usually, beginners think that this exercise is simple and they tend to skip it.
Plank will melt more fat deposits than sit-ups and it will strengthen internal and external muscles on the back and the core. It will also strengthen the muscles on the buttocks, arms and legs.
Plank is actually holding the push-up position, so the muscles work in a similar way as with push-ups – they become stronger and more durable.
The goal of this plank challenge is to see how long you can hold a plank. It is designed to be completed in a period of four weeks. The duration of the plank increases gradually every day.
First step is holding the plank position for 20 seconds, and the final goal is to achieve four minutes non-paused plank. In the final stage, your body will be ready for bigger challenges and the muscle mass will be significantly increased.
It is very important to stay in the proper position while doing planks. When you lift yourself on elbows and lean on your toes, it is essential for the upper body to be in a straight line.
You have to control your body and hold your neck and head in the same line as your back by deeply inhaling and with the help of your abdominal muscles.
Distribute the weight on your elbows and your feet so that you can strain the glutes in order to keep the balance.
After you learn the correct position all you need to do is complete this 28-days challenge.
Day 1: 20 seconds Day 2: 20 seconds Day 3: 30 seconds Day 4: 30 seconds Day 5: 40 seconds Day 6: rest Day 7: 45 seconds Day 8: 45 seconds Day 9: 60 seconds Day 10: 60 seconds Day 11: 60 seconds Day 12: 90 seconds Day 13: rest Day 14: 90 seconds Day 15: 90 seconds Day 16: 120 seconds Day 17: 120 seconds Day 18: 150 seconds Day 19:rest Day 20: 150 seconds Day 21: 150 seconds Day 22: 180 seconds Day 23: 180 seconds Day 24: 210 seconds Day 25: rest Day 26: 210 seconds Day 27: 240 seconds Day 28: longest you can
Plank is a demanding exercise and you will feel it within the first twenty seconds. Everyone who struggles with this challenge or desires to work only on specific parts of the body intends to do different kinds of challenges. It works on similar principles, just instead of planking, you increase the reps of sit-ups or crunches.
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