sjf tribe The Scenic Route Ep-7

THE SCENIC ROUTE BACKEPISODE & SHOULDERS SEVEN

BACK & SHOULDERS

EXERCISE WEIGHTS SETS REPS TEMPO NOTES

1A Wide Grip Lat Pull W/U:30-40lb 1x W 12-15 0-1-0-3 •! This is a wide grip pulldown you will be aiming to pull the bar down down in line with your chest. You can lean back through your W: 60-80lb 4x W upper just a fraction to really accentuate the squeeze downward through your lats.

•! This is another one where it’s key to perform the tempo with attention to detail – Pull down quick, pause at the contraction & then slowly release the handles back up. •! If you are more able/experienced/flexible you can increase the range a little by really allowing for a generous upward stretch. If you’re relatively new to this type of training, play it safe initially by sitting straight & strong with your shoulders pinned down right throughout the .

www.sheenajaynefitness.com sjf tribe The Scenic Route Ep-7

BACK & SHOULDERS

1B Underhand Grip Lat W/U:30-40lb 1x W/U 12-15 0-1-1-3 •! With this underhand-grip pulldown you will be aiming to pull Pulldown the handle in toward your chest. You can lean back through W: 60-80lb 4x W your upper torso just a fraction to really accentuate the squeeze downward through your lats.

•! You should feel bicep recruitment in this exercise. •! It’s key to perform this exercise with close attention to the tempo– Pull down quick, pause at the contraction & then slowly release the handles back up. •! If you are more able/experienced/flexible you can increase the range a little by really allowing for a generous upward stretch. If you’re relatively new to this type of training, play it safe initially by sitting straight & strong with your shoulders pinned down right throughout the exercise.

2 Single Cable W: 30-40lb 3x W 10-12 0-1-0-3 •! Use a single handle attachment. You will perform 10 reps on one side followed by 10 on the other. rd 3 set to •! Keep your working in tight as you row your in to failure your waist really thinking about contracting & squeezing your shoulder blades behind you. •! Unilateral movements are important to ensure your physique develops in a balanced way.

www.sheenajaynefitness.com sjf tribe The Scenic Route Ep-7

BACK & SHOULDERS

3A Cable Back W: 20-30lb 4x W 12-15 0-1-0-3 •! Use a mid-length bar attachment & set the cable at its highest Extension point. •! Your should be almost straight with just slightly unlocked . •! Bring the arms all the way down focuisng on contracting the lats to initiate the movement of your arms, rather than pulling your arms down. •! Technique cue: If you feel work in your it means you’re bending/straightening your arms too much. Keep your elbows soft but ensure your arms are almost straight.

3B Standing Cable W: 15-20lb 4x W 12-15 0-1-0-3 •! Use a short bar attachment and set the cable down at the bottom level. You are going to face away from the cable & pass the handle through your legs so you can hold it with an overhand grip.

•! Make sure arms are coming up to shoulder height only & keep elbows soft.

www.sheenajaynefitness.com sjf tribe The Scenic Route Ep-4 GLUTES FOR EVERY

THE SCENIC ROUTE EPISODE FOUR

GLUTES FOR EVERY GYM

EXERCISE WEIGHTS SETS REPS TEMPO NOTES

1A High, Wide, Seated W/U: 45lb 1x w/u 15 0-3-0-1 •! This press can be performed on a or seated press. I Squat Press either side find that the seated squat press allows more depth. 3x W •! Your foot stance must be “high and wide” in this one. W: 90lb either •! Your aim in this press is to come down as low/deep as you can &

side drive ALL of the weight through your heels. •! You must focus the mind to muscle connection on the glutes doing the work here.

1B High Parralell Close W/U: 45lb 1x w/u 15 0-3-0-1 •! This press can be performed on a leg press or seated squat press. I Press either side find that the seated squat press allows more depth. 3x W •! Place feet high & parralel. Your weight should be planted in your W: 90lb either heels as you bring your knees toward your chest.

side •! Focus on driving through your heels & keep mind to muscle connection with your glutes & hammy’s. This one you should feel right up high in your hammy’s – that “tie in” area. •! Don’t let your butt lift off the seat for this one as that will limit your recruitment.

www.sheenajaynefitness.com sjf tribe The Scenic Route Ep-7

BACK & SHOULDERS

4A Seated Dumbbell W: 20lb 3x W 10-12 0-1-0-3 •! Througout this exercise it is important to brace your core & Arnold Press aim to keep your spine in a nuetral allignment through the rd 3 set to exercise – don’t let your back arch off the bench. failure •! Press both dumbbells overhead but ensure that at the top of the movement they are slightly in front of you. They shouldn’t be out of your view, instead, visible in your peripheral vision right up above your head. •! DB’s start at shoulders and your palms ace toward you. As you take the DB’s overhead you rotate (in a smooth motion) so that your palms are facing forward (ordinary position) at the top. On the way back down •! Make sure the DB’s come down to touch your shoulders each rep for a full range. •! Your elbows should remain slightly forward of your body throughout the entirety of the exercise to ensure shoulder rather than trap engagement!

4B Bottom to Top – W: 15-20lb 3x W 10-12 0-3-0-1 •! Hold DB’s both at your shoulders (without resting them on Alternate Dumbbell your shoulders). One arm at a time comes down to your 3rd set to Press shoulder. The arm not pressing must stay still at the shoulder. failure •! Apply Shoulder Press techniques from exercise 4A, above.

www.sheenajaynefitness.com sjf tribe The Scenic Route Ep-7

BACK & SHOULDERS

5A Seated Dumbbell W: 10-15lb 3x W 15-20 0-1-0-3 •! Sitting for this exercise makes it harder. At the same time, it Side Lateral Raise makes it easier to be certain you are using the right muscles to rd 3 set to perform the exercise. failure •! We are doing this as a finisher with high reps to really force a

lot of blood into the muscle & really drive fatigue. •! Your dumbbells should start resting at your sides. Keep your elbows soft throughout the movement. If you lock your elbows straight, you make the exercise a lot easier by removing some of the work from the muscles (& absorbing it into the joints). •! Make sure arms are slightly in front of body at the extenstion (so you don’t recruit your traps) & that you lift your arms to shoulder height but no higher.

5B Seated Dumbbell W: 10-15lb 3x W 10 each 0-1-0-3 •! Sit in a 90 degree bench, as above. Alternate Front arm •! Hold the dumbbells with a nuetral grip. This means that when 3rd set to Raise (Nuetral Grip) you start the exercise the dumbbells will be by your side with failure your palms facing inward. •! Perform this exercise one arm at a time coming up to shoulder height. Elbows are always soft.

www.sheenajaynefitness.com sjf tribe The Scenic Route Ep-7

BACK & SHOULDERS

6 Dumbbell Rear Delt W: 10-15lb 3x W 10-12 0-1-0-3 •! You are going to sit for this one. It need not be a 90 degree bench as you will just be sitting on the front of the bench & rd 3 set to then tipping your body forweard from the to create the failure right angle for the exercise. Watch my set up position in the video. •! Listen to m dialogue around starting out with the machine fly if you’re new to lifting (below) as the technique for the fly is

tough. •! Your dumbells should start down near your ankles with palms facing one another. Using the back of your shoulder (rear delt) open your arms wide into a flt position (they should open right out till your are in line with your shoulders! •! Your arms should be almost straight but with “soft elbows”.

Option Machine Rear Delt W: 25-30lb 3x W 10-12 0-1-0-3 •! Keep your arms in line with shoulders througout the fly 6 Fly movement (no higher than shoulders) & your elbows soft. This rd 3 set to means you must adjust the seat to the right position. failure •! Think about keeping your arms with the same amount of bend throughout the fly & opening your elbows back (as opposed to opening your hands back). •! This should burn the back of your shoulders. You may not be able to get to 10 reps per set – go to failure in each case.

www.sheenajaynefitness.com