Chest & Shoulders
-push ups off knees (warm up)
-flat bench dumbbell flyes
-flat bench barbell chest press
-superset with incline push up (hands on bench)
-incline barbell chest press
-superset with barbell upright rows
-barbell shoulder press
-superset with dumbbell side lateral raises
TIP OF THE DAY: I mentioned last week that the one movement I accredit most of my recent shoulder growth to is the shoulder press. I also wanted to share the tips to getting the most out of any shoulder press and the technique I use, which has significantly helped me! First off, don’t be afraid to increase the weight. This was my greatest weak spot – I was afraid to lift heavy weight above my head, knowing that what goes up must come down (it helps if you have a spotter for shoulder presses). Secondly, for me, I never lock out, meaning I do not allow my elbows to completely straighten at the top of the movement. Refraining from doing so keeps constant tension on the muscle and puts less tension on secondary muscles, such as the triceps! Bottom line: push yourself with weight and keep those muscles working!
was me. I’m sure it is some of you. Before you feel bad about yourself
and let this upset you, understand this…workouts cannot undo bad
diets. It’s not one or the other. Having a healthy, fit body requires a
combination of both! You eat clean to provide your body with the proper
nutrients, vitamins, and minerals to enable your body to recover from
workouts and repair broken down muscle. I once lived in fantasy land,
working out everyday yet eating whatever I wanted; I saw some results
but not the ones I wanted. Reminder – the body you want needs BOTH
exercise and healthy meals.
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How many sets/reps do you do of each exercise?