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Treenaa hartioita Marc Skovsbøgin kanssa

1

Sideraises - superset - frontraise 4 sets ➜ 

  • 20 rep SR (sideraise) 
  • Superset with 20 rep FR (frontraise)
  • 15 rep SR superset 15 rep FR
  • 12 rep SR superset 12 rep FR
  • 10 rep SR superset 10 rep FR


Barebell Front raise - superset - shrugs ➜ 


  • 20 rep BFR ( barebell front raise) 
  • Superset with 20 rep DS (dumbell shrugs)
  • 15 rep BFR superset 15 rep DS
  • 12 rep BFR superset 12 rep DS
  • 10 rep BFR superset 10 rep DS

 

Upright barebell row - superset - dumbell reverse flyers ➜

  • 20 rep UR (Upright row) 
  • Superset with 20 rep RF (reverse flyers)
  • 15 rep UR superset 15 rep RF
  • 12 rep UR superset 12 rep RF
  • 10 rep UR superset 10 rep RR


2


Seated bumbell press

4 set, 20, 15 , 12 , 10 rep. Denna övningen kräver fokus och kontroll, inga superset här.


Cable front raise - superset - cable side raise

  • 20 rep CFR ( Cable front raise) 
  • Superset with 20 rep CSR (Cable side raise)
  • 15 rep CFR superset 15 rep CSR
  • 12 rep CFR superset 12 rep CSR
  • 10 rep CFR superset 10 rep CSR



Upright cable row - superset - reverse cable flyers

  • 20 rep UCR (Upright cable row) 
  • Superset 20 rep RCF (Reverse cable flyers)
  • 15 rep UCR superset 15 rep RCF
  • 12 rep UCR superset 12 rep RCF
  • 10 rep UCR superset 10 rep RCF


FINISHER! Facepulls to failure!! 

Do a pyramid weight lift. 6 sets total.

  1. Easy weight but to reps failure. 
  2. More weight and reps to failure.
  3. More weight and reps to failure.
  4. Heaviest weight and reps to failure.
  5. Easier weight and reps to failure.
  6. Light weight with all the reps you got back, and your shoulders will soon explode 

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