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- DEVELOPING SHOULDER STRENGTH
Hi everyone!
On the previous article, I gave an example of a ‘Leg Session’ that you could use if you are pushed for time, and you know you only have so much energy to spend throughout the day.
Today, I’m going to share with you the type of upper body session that I do when I’m pushed for time:
UPPER BODY: SHORT SESSION
Tuesday | Friday | ||
|---|---|---|---|
Barbell Shoulder Press | 1x12 @23kg 2x7 @38kg 2x2 @48kg 1x8 @33kg | Barbell Shoulder Press | 1x15 @13kg 3x10 @43kg |
Banded Push-Ups | 2×10 | Dumbbell Lateral Raise | 2x20 @4.5 kg (dumbbells) |
Barbell Upright Row | 3x10 @23kg | Max L-Sit Hold (Maximum Time Accumulated) | 38 seconds |
Notes: You can pick and choose to shorten this session down to 2 exercises.
I perform two upper body sessions and add the barbell upright row and lateral raises in because those exercises combined with heavy lifts falls in line with my goals for achieving hypertrophy (muscle size).
However, you can still use the upright row and lateral raises for endurance and muscle tone if you drop the weight and increase the reps. Or use them in combination with cardio exercises.
Thanks for reading!
Brad
Tel: 07376 941640
Email: [email protected]
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