SHOULDER - 3 SIDES OF DELTOID + TRAPEZIUS - WEIGHTS



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SHOULDER - 3 SIDES OF DELTOID + TRAPEZIUS
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WEIGHTS
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2017-01-20 12:53:07
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Workout Routine created by WIKI4SPORT



Workout routine for...
Trapeze Shoulder

Workout Routine Name: Shoulder - 3 sides of deltoid (anterior , lateral y posterior) + Trapezius



Type of routine: Muscle tone / Increase muscle size
Rest time between sets: Muscle tone: 120 seconds (top), Increase muscle size: 90 seconds (top)

Sets: 4
Reps: Muscle tone: 12 to 15 reps, Increase muscle size: 6 to 10 (could be 12 top).

  WARM UP:

 

  1. Warm up about 4 to 5 minutes simulating light shoulder exercises.
  2. Perform stretches for shoulders, 5-10 seconds per leg, repeat 3 to 4 times.

       

 WORKOUT ROUTINE:

In this routine we will begin our training by the anterior deltoid and later we will go to the posterior deltoid (combined with trapezium) , lateral deltoid (combined with trapezius) , exercise for the 3 faces (combined with trapezium) and finally just trapezius.

>> Exercise #1: Front elevations with bar (stopped) (Can be with Z bar or normal bar)

Note: Do not lower completely, stop about 10cm before reaching your legs and immediately go back up to shoulder height.

>> Exercise #2: High Pulley Cable Crossover.

 

 

>> Exercise #3: Lifted lateral with dumbbell, rising until reaching 15 degrees before reaching the head. (First an arm at the end of the desired repetitions, continue with the opposite arm)

 

>> Exercise #4: Upright row, hands together (semi-flex when lowering, which is not complete See Image # 1)

 

 

>> Exercise #5:  Shrug exercise with dumbbells (As shown in the picture try to keep the knobs in front of the thigh all the time, this way we will stress even more to the trapceio.) Lower completely allow to feel as the trapceio is stretched and to rise immediately.)

 

 Note(s):
- Always stretch at the end of each exercise (this will help muscle growth and muscle relaxation)
- The breaks between each series are before reaching 90 seconds



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