DOCSLIB.ORG

THE-1-1-Inx2j4.Pdf

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text

Load more

I N T R O D U C T I O N Shoulders are a SHOW bodypart. When you see someone with big delts, they automatically look BIG...even if their chest or arms are small. Everyone wants a solid, built pair of shoulders. I have grown my delts greatly over the years and I contribute it to specific techniques and strategies I have used. In this ebook, You will be educated on the anatomy of the shoulder muscle, what training methods I use to grow my delts, and this ebook will also provide a few sample workouts for you to try. I know this will ebook will help you improve your own physique and build boulder shoulders! WWW.LUKASDUNCAN.COM T H E F U N C T I O N S O F T H E S H O U L D E R The shoulder has many different functions for the body. It’s actually a very complex structure within the arm and contains many different parts. This makes it a very versatile joint. When you look at the shoulder, you can see that it can move in pretty much any direction. The shoulder rotates around the single joint like a ball-in-socket. This allows the shoulder to lift the arms up, swing them forward, swing them backwards, pull, and press. Many other parts of the body such as the chest, biceps, and back all connect at some point to the shoulder as well. Thus, making this joint integral to a lot of other movements. The shoulders will also play a huge role in your posture. When the shoulders are fully functioning, you are pretty much pulled into place. Over time, if proper posture isn’t strengthened and the shoulder becomes unbalanced, your posture may suffer. T H E D I F F E R E N T M U S C L E H E A D S As stated earlier, the shoulder has a lot of parts. In addition to the various tendons and bones, there are many different muscle heads. If you were to look at the shoulder on just the muscular level, you would notice that it isn’t just one big muscle. There are about eight different muscles that attach to the shoulder, either at the scapula, humerus, or clavicle. Not only are these muscles here to help with movement, but they help to keep the shoulder stable and safe. The main muscles that you may be familiar with are the various deltoids. These are what give the shoulders that rounded off look that everyone is searching to create. We’re going to put most of the focus here. To put it simply, there is a frontal deltoid, lateral deltoid, and rear deltoid. Obviously, the frontal deltoid resides on the front of the shoulder. You hit this muscle quite often when you are bench pressing and pressing overhead. The lateral deltoid is what makes you WIDE. When you see the broad shoulders on certain individuals, they have often worked hard to develop these. They help lift the arms up, you guessed it, laterally! Lastly, you have the rear deltoid, which is primarily part of the back. Having this part of the shoulder developed really creates a well-rounded shoulder, and even sets up a “shelf” of sorts on the back. Any type of pulling movements that you may do will activate these muscles pretty well. A N A T O M Y O F T H E S H O U L D E R The shoulder is essentially a massive joint that fits a ball into a socket. Surrounding that structure are many different tendons, muscles, and bones that helps support the joint staying intact. The joint fits perfectly so that it can smoothly glide around within this socket. This is all formed where the humerus, or upper arm, connect to the shoulder blade. In addition, you have the acromion (or AC joint in unison with the shoulder) helping to hold things together. Within that structure you have the rotator cuff, which is made of multiple different muscles. The rotator cuff has the job of keeping the shoulder in place or in the socket. Without it, the shoulder would flop around or be dislocated. Outside of that, you have the supporting muscle groups such as the chest, back, and arm to help secure everything where it should be. W A R M I N G U P T H E S H O U L D E R S As we just explained, the shoulder is made up of MANY different parts. This means that there are multiple sections that have to work well in unison to avoid injury. One way to make sure this goes well, is to warm up properly. If you are going to warm up something, make sure that it is your shoulders. All of those tiny muscles need to be ready to roll, so you can’t only warm up the larger ones. This means that you need to spend time with some light weights or even some bands, getting into the details. One great way to do this is with a plain exercise band. Take the band and place your hands about shoulder width apart on it. Pinch the shoulder blades together and attempt to pull the band apart. This will help to warm up all of those small stabilizer muscles. Secondly, you should spend some time of the rotator cuff through some intentional rotations. Hold a light plate in one hand and bend your arm into a 90-degree angle. Hold your arm so that the palm is facing down, with the plate in hand. Rotate the shoulder until your fingers are pointing at the ceiling. Slowly allow the arm to rotate back to the start position and repeat. On top of those light exercises, you can take the normal pressing and raising movements that you normally do and use light weights. This will help get the muscles warm as well. W H Y T R A I N S H O U L D E R S L I G H T E R T H A N O T H E R M O V E M E N T S As we just explained, the shoulder is made up of MANY different parts. This means that there are multiple sections that have to work well in unison to avoid injury. One way to make sure this goes well, is to warm up properly. If you are going to warm up something, make sure that it is your shoulders. All of those tiny muscles need to be ready to roll, so you can’t only warm up the larger ones. This means that you need to spend time with some light weights or even some bands, getting into the details. In addition, this is also safe for the shoulders. Shoulders are one of the easiest to injure muscle groups, so you want to be careful. If you can stay away from injuries, this will prologue your training. Longer training will lead to more and more gains. T H E P U M P he pump is something that many claim to be chasing. This is really the feeling you get when the muscles become engorged with blood. It’s common for someone with a pump to even look larger! While this looks cool and feels great, it also benefits your muscle growth. The more blood that you can get to the muscles, the faster it will grow. This is why using some lighter weights in greater volumes can be great for the shoulders. G R E A T S H O U L D E R E X E R C I S E S D B L A T E R A L R A I S E As stated earlier, you want to hit multiple parts of the shoulder for that well-rounded look. The lateral raise makes the perfect exercise for this. It’s also one that is done wrong quite often. So, here is the best way to do it! You should start with your feet about shoulder width apart and create a soft bend at the knee. Slightly push your hips back and let your chest come over. With two light dumbbells in your hands, raise your arms up laterally. Ensure that you have a slight bend in the elbows, and that your hands are never higher than the elbows. As you are raising the arms, imagine that you are pouring water from a cup. This will make sure that the shoulder joint stays in a safe position. Slowly lower your arms back to start and repeat the process. Make sure that you aren’t swinging the weights with momentum, and that you are controlling every rep. Not only is this safer, but also builds the most muscle. D B S H O U L D E R P R E S S This movement can be done seated or standing. Either one works great. Regardless, you start this movement with the dumbbells at the shoulder, elbows at about a 45-degree angle in relation to your torso. While squeezing your core and glutes, press the dumbbells straight up. Completely lock out the arms, finishing with your elbows parallel to your ears. Your head should poke through your arms like a window. To return to start, bring your head back behind the arms as you lower them, keeping your body as tight as you can. Once you reach the start position, be sure to initiate the next rep immediately.
Recommended publications
  • Shoulder Attack

    Shoulder Attack

    Grab & Go Workouts Presented by the Fitness Centers Created by: Natalie Horton Name of Workout: Shoulder Attack Primary Target Area: Shoulders Approximate Time: ~ 45 minutes to an hour Skill Level: Intermediate Warm-up: 5 – 10 minutes on any cardio machine, with 2 sets of 10 reps of banded front pulls and banded pull apart Exercise Routine Exercise Sets Reps Rest Notes Super set: No rest between exercises, rest after • External rotations 3 12 1 min completing both. • Half Arnolds 3 12 See diagram. Seated Overhead Press 4 10-12 45 sec – DB start at shoulder height, palms 1 min facing forward. Underhand Grip Front 3 12 45 sec – See diagram. Raises 1 min Lateral/Front Raises 3 40 45 sec – Hold one arm lateral in a static 1 min position while doing 10 front raises, repeat for other arm. Hold one arm front in a static position while doing 10 lateral raises, repeat for other arm. Single Arm Upright Row 3 12 (each 45 sec – See diagram. arm) 1 min Plate Front Raises 3 12 45 sec – Have feet slightly apart. 1 min Bus Drivers 3 10 (each 45 sec – See diagram. Rotate slowly. way) 1 min Cool Down: 5 minutes of walking (on incline), followed by upper arm stretching. Additional Notes: Feel free to change the reps/rest to what works best for you if it is too easy or to hard. Also have fun with it! Questions or Comments? Please e-mail [email protected] Sample Diagrams Banded Face Pulls Banded Pull Apart Underhand Grip Front Raise Bus Drivers External Rotations Half Arnolds Single Arm Upright Row .
  • Weight Training for the Shoulder

    Weight Training for the Shoulder

    40 Allied Drive Dedham, MA 02026 781-251-3535 (office) www.bostonsportsmedicine.com Strength Training for the Shoulder This handout is a guide to help you safely build strength and establish an effective weight- training program for the shoulder. Starting Your Weight Training Program • Start with three sets of 15-20 repetitions • Training with high repetition sets ensures that the weights that you are using are not too heavy. • To avoid injury, performing any weight training exercise to the point of muscle failure is not recommended. • “Muscle failure” occurs when, in performing a weight training exercise, the muscle is no longer able to provide the energy necessary to contract and move the joint(s) involved in the particular exercise. • Joint, muscle and tendon injuries are more likely to occur when muscle failure occurs. • Build up resistance and repetitions gradually • Perform exercises slowly, avoiding quick direction change • Exercise frequency should be 2 to 3 times per week for strength building • Be consistent and regular with the exercise schedule Prevention of Injuries in Weight Training • As a warm-up using light weights, you can do the rotator cuff and scapular strengthening program (see next page) • Follow a pre-exercise stretching routine (see next page) • Do warm-up sets for each weight exercise • Avoid overload and maximum lifts • Do not ‘work-through’ pain in the shoulder joint • Stretch as cool-down at end of exercise • Avoid excessive frequency and get adequate rest and recovery between sessions. • Caution: Do not do exercises with the barbell or dumbbell behind the head and neck. For shoulder safety when working with weights, you must always be able to see your hands if you are looking straight ahead.
  • Manual Resistance Exercises

    Manual Resistance Exercises

    MANUAL RESISTANCE EXERCISES 1. NECK FLEXION – (Neck Flexors) Start: Lying face up on a bench with your shoulders slightly over the edge of the bench. The top of the head should be parallel to the floor. At the beginning of each rep the neck muscles should be totally relaxed. Movement: Flexing only the neck muscles, raise the head forward and upward so that the chin is resting on the chest – pause momentarily and resist the negative to the starting position. Spotting: Place the dominant hand on the lifter’s forehead and your other hand on the lifter’s chin. Apply as much pressure as needed to accommodate for the strength curve of the neck flexors. 2. NECK EXTENSION - (Neck Extensors) Start: Lying face down on a flat bench with your head hanging over the edge of the bench. Neck should be totally relaxed with your chin touching your chest and hands resting behind your back. Movement: Raise your head upward and backwards until in is fully extended. Pause momentarily and resist the negative to the start position. Spotting: Form a web with your hands and place them on the back of the lifters head. Begin the exercise with mild pressure and allow the lifter to raise their head in an arc that resembles a half moon. Adjust resistance according to the strength curve of the neck flexors. 3. UPRIGHT ROW – (Deltoids, Trapezius, Biceps) Start: On a bench or standing with arms fully extended holding a towel on the outside with both hands. Head should be level. Movement: Pull the towel upward keeping it tight to your body and your elbows high.
  • MUSCLED BOSS Muscle Infusion, 1-2 Servings Cream of Rice Adding 75Lbs of Solid Muscle Is No Mean Feat

    MUSCLED BOSS Muscle Infusion, 1-2 Servings Cream of Rice Adding 75Lbs of Solid Muscle Is No Mean Feat

    Real-life inspiration Transform INSPIRATION MOTIVATION ASPIRATION PERSPIRATION GEEK GEEK TO TO FREAK HOW RYAN DID IT FREAK RYAN ROGERSON DIET PLAN Diet plan that guided my transformation: GAINED My diet is very simple, but it works great. I always eat four to five solid meals per day, and also have one or two protein shakes (de- FROM MUSCLE pending on my goal at the time). This is a basic outline for cutting body fat. When I’m looking to bulk up I add more carbohydrates into the later meals. MEAL ONE 16oz liquid egg whites (equal to about 10 egg MOTOCROSS TO 210lb whites), 99g blueberries, 80g oatmeal MEAL TWO 6-8oz chicken, 85g broccoli, 8oz sweet potato MEAL THREE (Post workout meal) 2 Scoops Nutrex Research MUSCLED BOSS Muscle Infusion, 1-2 servings cream of rice Adding 75lbs of solid muscle is no mean feat. Dedicated MEAL FOUR 6-8oz chicken, 85g broccoli, 1 serving walnuts MEAL FIVE 6-8oz lean ground beef Ryan made it happen to go from skinny to shredded INSPIRED before he inspired others to do it too! vBY MUSIC Tunes that kept me going TRAINING REGIME HY I DECIDED TO HOW I ACCOMPLISHED MY GOALS I’m always changing up my training, but this is my TRANSFORM I’m the type of person that if I commit favorite workout routine. I like using a push/pull/legs to something it’s 100% or don’t do LOST I used to be a 135lb format going two days on and one day off. I stick to the professional it at all.
  • Photos and Explanations of Fitness Model Exercises

    Photos and Explanations of Fitness Model Exercises

    fat. If you do more than that, your Photos and Fitness Model exercise body “hits a wall,” and you slow/stop FLEX IT, BABY! THE JNL FITNESS MODEL WORKOUTS PrograM ForMula your progress. ExPlanations of D o n ’ t focus on cardio! In order “To get the body of a super to have that strong, sleek and sexy fitnEss ModEl muscle tone, you need to focus ExErcisEs fitness model, you must follow more on weight training to build it my tried and true formula. You up. Remember, excessive cardio will ongrats on making it this far in my “eat away” at your muscle mass. don’t just throw stuff against Fitness Model Program — a round of applause for you! Now comes the real a wall, and hope it sticks. D o n ’ t over-train! If you over-train, fun part: proving to yourself that you your appetite will increase and you With my JNL Fitness Model can do it! will start eating like a 250-pound Diet, you will get results!” football player, not a fitness model. C The upside to my Fitness Model workout is that you —JNL Rather, do just enough to blast fat, do not need an expensive gym membership, fancy not to hit a plateau. When you over- FLEX IT, BABY! THE JNL FITNESS MODEL WORKOUTS equipment, or a costly trainer to achieve the Fitness Refer to the seven-day calendar that was outlined pre- train, your body will “lock up” and Model body! As you will see from my photos, I am viously in this chapter.
  • 6 Week Football Workout

    6 Week Football Workout

    Phase 4: Max Strength Training Reps: 1-5 (Decrease by two reps per week) Sets: 4-6 Percent of Max: 85-100 percent (increase by three to five percent per week on each exercise) Frequency: 3 to 4 times per week Duration: 3 to 4 weeks Exercise Selection: 2 to 3 exercises per muscle group Day 1 Chest Barbell or Dumbbell Bench Single-Arm Physioball Dumbbell Incline Bench Leg Barbell Parallel Squat Bulgarian Split-Squat Shoulders Dumbbell Push Press Dumbbell Reverse Deltoid Fly Back Barbell Bent-Over Row Weighted Chin-Ups Explosive Single-Arm Dumbbell Snatch Plate Cork Screws Plate Bear Crawls Single-Leg Hurdle To Low Box Jump Day 2 Chest Single-Arm Dumbbell Close-Grip Bench Weighted Tempo (Plyo) Push-Up Legs Deadlift Goblet Lunge Shoulders Barbell Split Press Dumbbell Upright Row Back Single-Arm Bent-Over Alternating Dumbbell Row Single-Arm Lat Pulldown Explosive Hand Clean Core and Reactive Standing Med Ball Circles Med Ball Russian Twist Depth Jump to High Box Jump Day 3 Chest Dumbbell or Barbell Incline Bench Dumbbell Single-Arm Reverse-Grip Bench Legs Barbell Front Squat Single-Leg Back Extension Shoulders Side-to-Side Jackknife Push-Ups Dumbbells Scaption to Shrug Back Standing Cable Row to Neck Single-Arm Assisted Inverted Row Explosive Tire Flips or weighted glute bridges Core and Reactive Standing Med Ball Russian Twists Weighted Windshield Wipers Short Hurdler Later Jump to Linear High Box Jump.
  • Water Polo Cycle 4 Week 12 August 3Rd Day 1 Day 2 Day 3 Plate Warm

    Water Polo Cycle 4 Week 12 August 3Rd Day 1 Day 2 Day 3 Plate Warm

    Water Polo Cycle 4 Week 12 August 3rd Day 1 Day 2 Day 3 Plate Warm Up x 5 Plate Warm Up x 5 Plate Warm Up x 5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Hurdle Warm Up x 3 each side Hurdle Warm Up x 3 each side Over/Under/Over Over/Under/Over Over/Under/Over Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Standing 90/90, Standing Rear Delt Pull, External Rotation, Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, 45 degree delt raise Internal Rotation, 45 degree delt raise Internal Rotation, 45 degree delt raise Band Abduction x 5 Band Abduction x 5 Band Abduction x 5 Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell REST REST REST Clean First Pull (Power Position) 4 x 3 90 sec. DB Push Press 3 x 3 e.a. 60 sec. Clean First Pull (Power Position) 4 x 3 90 sec. ss Bridges 3 x 10 ss S.L. Bridges 3 x 10 ss Bridges 3 x 10 ss Ankle Band Series 1 x 15 ss Ankle Band Series 1 x 15 Back Squat 70% x 4 90 sec.
  • Man-Of-Iron-Workouts-Week-10.Pdf

    Man-Of-Iron-Workouts-Week-10.Pdf

    WEEK 10 WORKOUTS DAY 64: SHOULDERS, TRICEPS, ABS, SWIM EXERCISE SETS REPS SET 1 SET 2 SET 3 SUPERSET Shoulder press with plate 3 20 Seated Smith machine shoulder press 3 20 Lifting only in top-half ROM TRISET Cable front raise 3 20 Cable high pull 3 20 Overhead cable triceps extension 3 20 TRISET Cable single-arm rear delt raise 3 15 Cable kick-back 3 15 Close-grip push-up 3 15 TRISET Weighted sit-up 3 to failure Plank knee tucks Top of push-up position to failure, alternating legs with a 3 to failure push-up after each L/R Plank knee tucks Bottom of push-up position to failure, alternating legs with 3 to failure a push-up after each L/R www.bodybuilding.com/manofiron WEEK 10 WORKOUTS DAY 64: SHOULDERS, TRICEPS, ABS, SWIM (CONTINUED) SWIMMING WARM-UP 4 sets of 100 meters, 6/10 effort, rest 20 sec. between sets. Count your strokes per 25 meters; you’ll need that info later in the workout 10 Rounds: Rest as much as needed 25 meters scull drill 25 meters front catch drill 25 meters Superman drill 25 meters freestyle MAIN SET 4 rounds, rest 20 sec. after each round 150 meters, stroke count reduced by at least 1 per 25 meters to focus on strength 150 meters, strong, fast swim, normal stroke count and rhythm 100 meters kick with board, 7.5/10 effort, 25 sec. rest 3 sets of 50 meters with kickboard, escalating in intensity from 7/10 to 9.5/10, rest 25 sec.
  • DB Bicep Curls

    DB Bicep Curls

    Macalester Women's tennis Cycle 1 May 25th - June 19th Week 1 May 25th Day 1 Day 2 Day 3 Med. Ball Warm-Up - 1 x 10 each way Med. Ball Warm-Up - 1 x 10 each way Med. Ball Warm-Up - 1 x 10 each way Overhead throws, Chest Pass, Hip Thrusts, Overhead throws, Chest Pass, Hip Thrusts, Overhead throws, Chest Pass, Hip Thrusts, Side Toss Side Toss Side Toss Cuff Series - 2 x 15 each way Cuff Series - 2 x 15 each way Cuff Series - 2 x 15 each way Power Clean Deadlift x 6 1 arm DB Push Press 3 x 6 each arm Power Clean Deadlift x 6 x 6 St. Bar Shoulder Press x 10 x 6 x 6 (In Front) x 10 x 6 x 6 x 10 x 6 Back Squat x 10 Half Squats x 10 Back Squat x 10 x 10 x 10 x 10 x 10 x 10 x 10 DB Bench Press x 10 3 way Delt Raises 3 x 10 each way DB Bench Press x 10 x 10 (Lat., Front, Rear) x 10 x 10 Lateral Lunges 3 x 10 each leg x 10 x 10 Lat. Pull Down 3 x 10 Lateral Step Up Cross Over 3 x 10 each leg Lunges 3 x 10 each leg Lying DB Ext. Rot. 3 x 10 1 arm Bent Over row 3 x 10 Seated Row 3 x 10 3 way Lying Tricep Ext. 2 x 10 each way Lying Delt Raise and Pull 3 x 10 DB Rear Delt Raise 3 x 10 3 way Bicep Curls 2 x 10 each way 90/90 External Rotation 3 x 10 Empty Bottle 3 x 10 Tricep Push Down 3 x 10 Forearm Series 2 x 15 Forearm series 2 x 15 DB Bicep Curls 3 x 10 Choose Ab Routine: Shoulder Stretches: Choose Ab Routine: Choose Ab Routine: Shoulder Stretches: Shoulder Stretches: Macalester Women's tennis Cycle 1 May 25th - June 19th Week 2 June 1st Day 1 Day 2 Day 3 Med.
  • Bodyweight Inclined Reverse Crunch 3 to 4 10 Reps

    Bodyweight Inclined Reverse Crunch 3 to 4 10 Reps

    HIT THESE LIFTS FOR HUGE RESULTS Not all fitness pursuits lead to dramatic visible changes — and that’s perfectly OK! If, on the other hand, you’re in the mood for more muscles, you may consider turning to hypertrophy training for the solution. Delts of doom, a big, round peach, and solid legs take time, work, and attention. You have to be deliberate, but you can choose where to add muscle through specific exercise selection, using a moderate to high training volume, and keeping rest times short. When you train this way, you can match the heart and soul of your workout with the addition of muscles you can’t help but snap photos of (overhead lighting, anyone?). One way you can amplify your results is paying extra attention to building your rear delts, glutes, and hamstrings. You can add in the quads and abs to round it out, too. It’s kind of like taking a vitamin for these body parts! Pop in this workout once a week if you’re already following a program, or complete it two to three times per week if you’re not. Think of this as a boost for you to get muscles that look like you must spend all day in the gym. bignessproject.com and unapologeticallystrong.com 1 VITAMIN WORKOUT For this workout, complete 3 to 4 straight sets of 10 reps of each exercise. That means you’ll finish all sets of the each exercise before moving on to the next, resting 30 to 60 seconds between each set. Click here to revisit this workout video EXERCISE SETS REPS Dumbbell Bent-Over Rear-Delt Raise 3 to 4 10 Reps Bodyweight Inclined Reverse Crunch 3 to 4 10 Reps Bodyweight Frog Pump 3 to 4 10 Reps Valslide Eccentric SHELC 3 to 4 10 Reps Bodyweight Sissy Squat 3 to 4 10 Reps bignessproject.com and unapologeticallystrong.com 2 DUMBBELL BENT-OVER REAR-DELT RAISE Muscle Focus • Stand tall and hold two dumbbells with slightly bent elbows so they hang straight down in front of you.
  • Stronger in Four Weeks

    Stronger in Four Weeks

    STRONG FITNESS MAGAZINE GET STRONG SERIES STRONGER IN FOUR WEEKS Is your goal to get stronger? work, so say goodbye to your BUILD MUSCLE Then this is the program for you. comfort zone. But in four weeks, Designed as a four-day split, this when you’re seeing rounder AND STRENGTH routine is just what your body shoulders, tighter quads, and a needs to build lean, beautiful more sculpted back, you’ll know muscle and get into wicked it paid off. Ready to get strong? IN ONE MONTH. shape. It’s going to take hard Then let’s do this. STRONG FITNESS MAGAZINE GET STRONG SERIES THE PROGRAM HOW IT WORKS YOUR 4 WEEK PLAN Most muscle-building programs follow the classic protocol of 3-4 TRISET/SUPERSET SETS REPS sets of 8-12 reps to failure. In reality, there are many approaches to hypertrophy that still elicit growth while also sparking some new energy into your training regime. This program incorporates DAY ONE two techniques (along with others) to keep things challenging and interesting: one is a 6-12-24 rep protocol and the other is Double 1a. Flat Bench Press 6 Trisets. Both consist of three back-to-back-to-back exercises that work 1b. SB Decline Push-Up 2-3 12 the same muscle group, exhausting as many muscle fibers as possible. 1c. Incline DB Chest Press 24 2a. Triceps Dip 2-3 6 6-12-24 HOW TO: For the first Double Trisets HOW TO: In each 2b. Skull Crusher 12 exercise in the triset, use a heavy Double Triset, the first and third 2c.

  • Week 1 Week 2 Week 3 Week 4 DAVE's VIF

    THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools DAVE’S V.I.F. MASS BUILDING PROGRAM This program tackles 3 of the 5 different types of workouts that will hopefully keep your body Main Goal: Build Muscle Time Per Workout: 45-60Mins growing in the right direction. Each phase is 4 Training Level: Intermediate Equipment: Barbell, Bodyweight, weeks. Program Duration: 12 Weeks Cables, Dumbbells, EZ Bar, Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 4 Days Machines workouts/daves-vif-mass-building-program.html Author: Dave Herber PHASE 1: Volume (Weeks 1 - 4) Week 1 Exercise Sets Reps Day 1: Back & Traps Pull Ups 2 As Many As Possible Barbell Rows 2 10 Seated Cable Rows 2 10 Hyperextensions 2 10 Superset Upright Rows 2 10 Dumbbell Shrugs 2 10 Day 2: Chest & Shoulders Bench Press 2 10 Superset Incline Dumbbell Bench Press 2 10 Decline Pushups 2 As Many As Possible Dumbbell Military Press 2 10 Dumbbell Rear Laterals 2 10 Day 3: Legs Squat 2 10 Leg Press 2 10 Stiff Legged Deadlifts 2 10 Dumbbell Step Ups 2 10 Standing Calf Raise 2 10 Day 4: Arms Barbell Curls 2 10 Close Grip Bench Press 2 10 Superset Lying Tricep Extension 2 10 Standing Dumbbell Curls 2 10 Superset Preacher Curls 2 10 Tricep Kickbacks 2 10 Rest 60 Secs between sets. Week 2 Exercise Sets Reps Day 1: Back & Traps Pull Ups 3 As Many As Possible Barbell Rows 3 8 Seated Cable Rows 3 8 Hyperextensions 3 8 Superset Upright Rows 3 8 Dumbbell Shrugs 3 8 Day 2: Chest & Shoulders Bench Press 3 8 Superset Incline Dumbbell Bench Press 3 8 Decline Pushups 3 As Many As Possible Dumbbell Military Press 3 8 Dumbbell Rear Laterals 3 8 Day 3: Legs Squat 3 8 Leg Press 3 8 Stiff Legged Deadlifts 3 8 Dumbbell Step Ups 3 8 Standing Calf Raise 3 8 Day 4: Arms Barbell Curls 3 8 Close Grip Bench Press 3 8 Superset Lying Tricep Extension 3 8 Standing Dumbbell Curls 3 8 Superset Preacher Curls 3 8 Tricep Kickbacks 3 8 Increase weight.