Shoulder Specialization.pdf

(261 KB) Pobierz

917691491.048.png

Adonis Shoulder Specialization

S

ubSets

4 – Weeks

2 Workouts per Week

By: John Barban

Copyright 2009 Adonis Lifestyle LLC

917691491.059.png

917691491.070.png

917691491.081.png

917691491.001.png

Sub Sets

This four week shoulder specialization routine is based on Sub Sets. Sub sets are two exercise

done back to back for the same muscle group. (not to be confused with ‘super sets’ which are

typically considered two sets done back to back of DIFFERENT muscle groups)

A sub set is simply a super set applied to the same muscle group for both sets.

The choice of exercises can resemble a pre‐exhaustion or post‐exhaustion strategy, or it can

simply be a change of movement angle. For example a normal lateral raise followed by a bent

lateral raise.

This routine is a booster program meant to bring up the strength and growth of the shoulders.

Apply this program along with the base Adonis Index program for a boost to your shoulder

growth.

Copyright 2009 Adonis Lifestyle LLC

917691491.002.png

917691491.003.png

917691491.004.png

917691491.005.png

Sub Sets – Shoulders

Week 1 ‐ Day 1

Sub Set #

Exercises

Sets

Reps Rest (mins)

1

Standing Lateral Raise

3 13

2

Upright Row

8

2

Seated Dumbbell Shoulder Press 4

8

2

Seated Bent Lateral Raise

8

Sub Sets – Shoulders

Week 1 ‐ Day 2

Sub Set #

Exercises

Sets

Reps Rest (mins)

1

Shrugs

3 13

2

Dumbbell Front Raise

10

2

Seated Alternate Dumbbell Press

4

8

2

One Arm Lateral Raise

8

Copyright 2009 Adonis Lifestyle LLC

917691491.006.png

917691491.007.png

917691491.008.png

917691491.009.png

917691491.010.png

917691491.011.png

917691491.012.png

917691491.013.png

917691491.014.png

917691491.015.png

917691491.016.png

917691491.017.png

917691491.018.png

917691491.019.png

917691491.020.png

917691491.021.png

917691491.022.png

917691491.023.png

917691491.024.png

917691491.025.png

917691491.026.png

917691491.027.png

917691491.028.png

917691491.029.png

917691491.030.png

917691491.031.png

917691491.032.png

917691491.033.png

917691491.034.png

917691491.035.png

917691491.036.png

917691491.037.png

917691491.038.png

917691491.039.png

917691491.040.png

917691491.041.png

917691491.042.png

917691491.043.png

Sub Sets – Shoulders

Week 2 ‐ Day 1

Sub Set #

Exercises

Sets

Reps Rest (mins)

1

Plate Front Raise

3

8

2

Bent Lateral Raise

13

2

Standing Dumbbell Press

4

8

2

Power Shrug

8

Sub Sets – Shoulders

Week 2 ‐ Day 2

Sub Set #

Exercises

Sets

Reps Rest (mins)

1

Bent Lateral Raise

4

8

2

Stand Lateral Raise

8

2

Plate Front Raise

4

8

2

Shrugs

8

Copyright 2009 Adonis Lifestyle LLC

917691491.044.png

917691491.045.png

917691491.046.png

917691491.047.png

917691491.049.png

917691491.050.png

917691491.051.png

917691491.052.png

917691491.053.png

917691491.054.png

917691491.055.png

917691491.056.png

917691491.057.png

917691491.058.png

917691491.060.png

917691491.061.png

917691491.062.png

917691491.063.png

917691491.064.png

917691491.065.png

917691491.066.png

917691491.067.png

917691491.068.png

917691491.069.png

917691491.071.png

917691491.072.png

917691491.073.png

917691491.074.png

917691491.075.png

917691491.076.png

917691491.077.png

917691491.078.png

917691491.079.png

917691491.080.png

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika:

The Adonis Index 3.0 Nutrition

Zgłoś jeśli naruszono regulamin