Card: shoulders and chest
The training proposed in this sheet is aimed at the shoulders and chest. It is an intense workout, to be performed in the gym or even at home, for those who have a suitable bench, barbell, and dumbbells.
The card for shoulders and chest
Validity : 3 weeks
Frequency: 1 time a week
The proposed workout for shoulders and chest is very intense, therefore I recommend an nandrolone decanoate in usa. Then start with the joints that will be subjected to the greatest stresses: hold a stick with both hands, with a grip wider than the shoulders (snatch grip), and make circles for at least one minute. You can also alternate the movement by stretching the stick forward and behind the head for another minute.
To complete this phase, each exercise must also be preceded by a couple of series performed with a minimum weight, in fact, the delicacy of the shoulder joints should not be underestimated. Furthermore, my advice is to focus a lot on the quality of the movement rather than on the weight used. Using a heavyweight with a “dirty” movement only trains your ego, but it does not help your muscles at all.
The card for shoulders and chest provides for the execution of different exercises in super series, in agonist mode, involving multiple muscles or stressing the same muscle with different stimuli within a short distance of each other. It is a technique not suitable for beginners, because motor control is necessary, which is acquired only over time and with experience. Furthermore, this modality is useful only if our aim is hypertrophy, because with more exercises in a row the load decreases considerably, therefore it is ineffective for the search for strength.
Overhead dumbbell stretches
4 series. Perform 10 reps with weight appropriate to your skill. Continue with another 10 repetitions with a dumbbell of half the previous weight.
Side raises
4 series. After each of the previous series, then perform 15 repetitions of lateral raises.
Second super series
Pull to the chin
4 sets of 10 reps
Rear risers
4 series. For each of the previous series, perform 15 repetitions of rear risers.
