Shoulders (Strength Endurance)

Shoulders (Strength Endurance)

Strength Endurance is the muscles ability to produce strength or resistance over an extended period of time. Strength resistance training allows the muscles to remain functionally active longer.

Tempo:

2-2 = 2 seconds down (eccentrics) 2 seconds up (concentric)

4-1-2 = 4 seconds down (eccentrics) 1 second pause (static) and 2 seconds up (concentric)

Superset:

Doing one exercise followed by the next with zero/minimum rest then rest for 2 min then repeat for 3-4 Sets.

*Always warm up 5-10 minutes prior*

Superset:
“¢Seated Shoulder Press 12 Reps, 2-2 tempo
“¢Side Lateral Raises 12 Reps, 4-1-2 tempo
2 min rest 3-4 sets

Superset:
“¢Seated Side Lateral Raises 12 Reps, 2-2 tempo
“¢Side Lateral Raises 12 Reps, 4-1-2 tempo
2 min rest 3-4 sets

Superset:
“¢Barbell Upright Rows 12 Reps, 2-2 tempo
“¢Side Lateral Raises 12 Reps, 4-1-2 tempo
2 min rest 3-4 sets

Superset:
“¢Seated Revere Flys 12 Reps, 2-2 tempo
“¢Side Lateral Raises 12 Reps, 4-1-2 tempo
2 min rest 3-4 sets

Try it out and let us know what you think.

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Abs, Back & Arms Hypertrophy Training

This will be a Hypertrophy Style designed workout.

What is Hypertrophy Training?

Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids.

What is Time Under Tension?

Time Under Tension is the total amount of time your muscle(s) are under stress (tension) during any movement. For example, while doing Seated Dumb Bell Press, keep your eyes on the clock (with a second hand) the moment you begin to lower the weight to the moment you stop the exercise indicates your Time Under Tension for that movement. The Time Under Tension concept indicates that your muscles must be kept under stress (tension) for a certain amount of time to stimulate strength and size gains.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Start:

1.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed

2.) Shoulder/Scapula Dynamic Exercises with Band.

“¢Over Under’s 20-15-10 Reps
“¢Reverse Flys 20-15-10 Reps

**Increasing intensity each set as reps drop.

Abs;

3.) Ab Wheel Roll Outs 20 Reps, 3 Sets, Controlled tempo, 30 seconds rest

-2 min rest in between next exercise.

Back;

4.) Pull Ups with pause at bottom 8-12 Reps, 4 sets, Controlled (strict) tempo, 2 min rest

-3 min rest in between next exercise.

5.) Barbell Bent Over Rows 8-10 Reps, 4 Sets, 2-2 tempo, 2 min rest

-3 min rest in between next exercise.

6.) Reverse Grip Lat Pulldown 10-12 Reps, 4 Sets, 2-2 tempo, 2 min rest

-3 min rest in between next exercise.

7.) Rope Straight Arm Pulldowns 12 Reps, 3-4 Sets, 2-2 tempo, 1-2 min rest

-3 min rest In between next exercise

Biceps;

8.) Barbell Biceps Curls 1 rep + Barbell Bicep Forehead Curls 1 rep combo = 1 rep and goal is 8 Reps Total, 4 Sets, Controlled tempo, 1-2 min rest

-3 min rest In between next exercise

Triceps;

9.) Cable Tricep Press-down Extensions 12 Reps, 4 Sets, 2-2 tempo, 1-2 min rest

Then to end it with some more Pull Ups with pause at bottom: 5 Reps, 10 Sets, 1 min rest
Try it out and let us know what you think.

For MORE INFO just click link above.

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Shoulders: Hypertrophy Training

This will be a Hypertrophy designed workout.

What is Hypertrophy Training?

Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids.

What is Time Under Tension?

Time Under Tension is the total amount of time your muscle(s) are under stress (tension) during any movement. For example, while doing Seated Dumb Bell Press, keep your eyes on the clock (with a second hand) the moment you begin to lower the weight to the moment you stop the exercise indicates your Time Under Tension for that movement. The Time Under Tension concept indicates that your muscles must be kept under stress (tension) for a certain amount of time to stimulate strength and size gains.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Start:

1.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed.

I have a hernia I’m waiting to have surgery on to repair. So for the past few weeks just been focusing on trying to get around 10,000 steps a day. Instead of doing certain amounts of cardio each week. Been doing usually 10 minutes before and after each lifting session through out each week.

2.) Shoulders/Scapula Dynamic Exercises with Band.

“¢Over Under’s 20-15-10 Reps
“¢Reverse Flys 20-15-10 Reps

**Increasing intensity each set as reps drop.

 

Shoulders:

3.) Seated Dumbbell Shoulders Press 8-10 Reps, 5 Sets, 2-2 tempo, 2-3 min rest

4.) Shoulders Curl Bar Upright Rows (medium/wide grip) 8-10 reps, 3-4 sets, 2-2 tempo, 2-3 min rest

5.) Shoulders Side Lateral Raises 8-12 Reps, 3-4 Sets, Super controlled eccentric part of movement, 2-3 min rest

6.) Face Pulls 12-15 Reps, 3 sets, 2-2 tempo, 1-2 min rest

7.) Monster Set to finish shoulders off;

Behind Neck Press 10 Reps
In Front Neck Press 10 Reps
Barbell Front Raises 10 Reps
Barbell Up Right Rows 10 Reps
1 min rest, 4 sets

Then…

8.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed.

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

www.MacrosCoach.com

Follow us:

Instagram.com/macroscoach

Instagram.com/theMacrosCoach

Instagram.com/macroscoachclients

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https://m.facebook.com/groups/330617937145879

Facebook.com/teammacroscoach

Chest & Arm Hypertrophy Workout

What is Hypertrophy Training?

Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids.

What is Time Under Tension?

Time Under Tension is the total amount of time your muscle(s) are under stress (tension) during any movement. For example, while doing Seated Dumb Bell Press, keep your eyes on the clock (with a second hand) the moment you begin to lower the weight to the moment you stop the exercise indicates your Time Under Tension for that movement. The Time Under Tension concept indicates that your muscles must be kept under stress (tension) for a certain amount of time to stimulate strength and size gains.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Start:

1.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed.

I have a hernia I’m waiting to have surgery on to repair. So for the past few weeks just been focusing on trying to get around 10,000 steps a day. Instead of doing certain amounts of cardio each week. Been doing usually 10 minutes before and after each lifting session through out each week.

2.) Shoulder/Scapula Dynamic Exercises with Band.

“¢Over Under’s 20-15-10 Reps
“¢Reverse Flys 20-15-10 Reps

**Increasing intensity each set as reps drop.

3.) Push Ups 3 Sets 15-20 Reps, 2-3 second eccentrics and 1-2 second concentric, 1 min rest

4.) Incline Barbell Press 4 Sets 10 Reps, 3-4 second eccentrics and 1-2 second concentric, 2 min rest

5.) Bench Press 4 Sets 10 Reps, 3-4 second eccentrics and 1-2 second concentric, 2 min rest

6.) Decline Press 4 Sets 10 Reps 3-4 second eccentrics and 1-2 second concentric, 2 min rest

7.) Flat Bench Dumbbell Chest Flys 3 Sets 12 Reps, 3-4 second eccentrics and 1-2 second concentric. 1-2 min rest

8.) Barbell (Bicep) Curls 3 Sets 12-15 Reps 3-4 second eccentrics and 1-2 second concentric, 1 min rest

9.) Flat Bench Skull (Tricep) Crushers 3 Sets 12-15 Reps 3-4 second eccentrics and 1-2 second concentric, 1 min rest

Then to finish….

10.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed.

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

Https://www.Instagram.com/macroscoach

Https://www.Instagram.com/theMacrosCoach

Https://www.Instagram.com/macroscoachclients

Https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

Https://www.Facebook.com/teammacroscoach