widdlewizard
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So I’m gonna put some workouts on here too if you wanna foll..
🕑 Added 2021-07-11 18:31:00 +0000 UTC So I’m gonna put some workouts on here too if you wanna follow along.Some tips:
1. Google the workout and look at videos or images of how to do it. Just to double check.
2. start low weight. If you get to the number of reps I recommend and it felt like you could keep going then add more next set. If you couldn’t get to the number or if your form felt too shakey go down.
Doing something (even no weight) is better than doing nothing at all. If a machine is missing swap it for something else. Google the exercise and google substitutes for it.
Make sure you stretch before you do this.
Today was shoulders focus day with abs as well.
1. Flat barbell Bench 3 sets of 6 reps.
2. Dumbbell shoulder press. 3 failure dropsets. So pick a heavier weight and do these till you fail (you can’t do anymore without hurting yourself) . Then go down by 15 lbs or without stopping and fail there. Then drop another 15 without resting and go till failure again. Then rest and do the whole thing 3 times.
3 Superset db Arnold press 4 sets 8 reps
Superset db lateral raise 4 sets 10 reps
For superset you do them back to back without rest. So do 8 Arnold press. Put the weight down and immediately do 10 lateral raises. Then rest and do that 4 times total.
4. Cable upright rope shoulder row 3 sets 12 reps
5. Rope Face pulls 4 sets 12 reps
Abs:
Cable rope crunch 4 sets to failure
Machine crunch 4sets to failure
Machine side ab crunch 4 sets to failure.
