Fast shoulder training in supersets + triceps | Shoulders and triceps

Author: Radim Koudelka

Training plan Videos

02.08.2022

3 minuty čtení

We have a new series of videos where Radim and I will show you how to set up a workout. In today's episode we'll show you a quick but effective shoulder workout. Instead of the first pyramid, we tried incorporating a rest break for the first time for the basic exercise and then we blasted the shoulders in a triset focusing on the back, middle and front shoulders.

It may seem like a piece of cake at first, but if you really put your mind to that first exercise, you'll be happy to walk away with a medium weight for that triseries and your shoulders will be firing at six. Not to be outdone, we did one more triceps exercise and it's no problem to do that again in two days and let it grow! The workout is just a sketch of what it could look like, so if any of you don't like the exercise, it's no problem to change it and tweak the workout to suit you!

Exercise	Series	Repetition
Push-ups with barbell behind the head	4	15,15,15,*11-15
Forearm one-handed push-up + Forearm one-handed push-up + Forearm one-handed push-up	3	12-15, 12-15, 12-15
Triceps push-ups on machine	4	15,15,15,*11-15

*rest pause set = very heavy weight with which we need to achieve a total of 11-15 reps. We try to get as many reps as we can, so for example 6, then we put the barbell down and take 15 deep breaths and again get as many reps as we can, now it will be for example only 4. Now we'll put the barbell down again and take 15 more breaths, and the third time we'll try to lift the weight as high as we can, now exhausted we'll only give 2 or 3 reps. The total reps should be 11-15. If we do more than 15, we need to add weight.

Hand training in the superseries!

Tréninkový plán Videa

08.03.2022

1 minuta čtení

Rychlý trénink ramen v supersériích + triceps | RAMENA/TRICEPS

Suitable products for this training:

PRE-WORKOUT

PRE JYM Pre-Workout - Maximizes performance with ingredients that promote energy and focus. The only stimulant included in Pre JYM is caffeine, which was selected for its performance-enhancing benefits. One serving is 16 grams.

INTRA-WORKOUT

Super Intra - we recommend to include one dose (51g) during training to start the process of recovery, rehydration and support muscle growth during exercise.

POST-WORKOUT

New 100% Whey Protein - whey protein should be taken post-workout to replenish the protein that allows us to build muscle! The dose should contain 2-4 scoops (40-80g), depending on your daily protein intake.