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Shoulder Workout


Give this Shoulder workout a go from Tim!

 

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly! DB = Dumbbell

A) Plate Loaded Shoulder Press (4×6-8) (1×20)

 

If you don’t have access to a plate loaded shoulder press then use a machine shoulder press! Reduce the weight for the last set.

 

B) Seated DB Lat Raise to Front Raise (4×8-10)

 

Sit on the end of a bench with DBs by your side! Raise the DBs out to the side to shoulder height for the lateral Raise, return them to start position. Raise the DBs in front to shoulder height ending with palms facing the floor for the front raise. Try to keep the weight the same on each set, resting when you need.

 

C1) Machine Lat Raise (4×12-15) – 5010 Temp

 

Set up the machine so your elbows are at 90 degrees and in line with the pads! Lower the weight for 5 seconds each rep!

 

Superset with…

 

C2) Cable Straight Bar Facepull (4×16-20)

 

Use a wide bar attachment if you have one. Grip over shoulder width apart with palms facing down. Pull bar to your forehead, focusing on using your rear delts (Back of your shoulders)

 

D) Wide Smith Machine Upright Row (15/12/10/8)

 

Grip bar over shoulder width apart. Aim to increase the weight each set. Try to keep your traps relaxed.

 

E) Reverse Flye Machine (4×12-15)

 

Use a vertical grip with hands at shoulder height!

Give this workout a go and let me know how you get on!

Tim

Back & Chest Workout


Give this back and chest workout a go from Tim!

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly! DB = Dumbbell

A) Wide Grip Lat Pulldown (12/10/8/20)

Grip the bar wider than shoulder width apart. Ideally use the longest bar you can find in the gym. Contract your lats and pull the bar down to the top of your chest.

B) Single Arm Narrow Plate Loaded Row (3×10) – 3011 Tempo 

Grip the handle with your palm facing in just above waist height. Start with your weakest side first and match the rep number on both sides. If you do not have access to a plate loaded row then a seated row machine with vertical handles with work.

C1) Low Long Pulley Row – Narrow Grip (3×15)

Use a Double D attachment on a long pulley row machine. Ideally sit on an extra mat or step to raise your body and allow the cable to come from a lower position.

Superset with…

C2) Straight Arm Pulldown (3×15) – 2020 Tempo

Pull the cable down from the top to your waist with arms straight throughout. Keep the weight constantly moving; 2 seconds up and 2 seconds down.

D) Peck Deck (20/20/10/10)

Set the pads to chest height. Perform 2 lighter sets followed by 2 heavier sets. Focus on squeezing your chest on every rep.

E) Incline Plate Loaded Press (3×10)

These machines are a personal favourite of mine, but if your gym does not have one then perform an incline press on the smith machine.

F1) Machine Chest Press (3×12)

No explanation needed here. Just jump on the chest press machine and hit 3 sets of 12 reps superset with a Hex Press.

Superset With…

F2) Incline DB Hex Press (3×15)

Set a bench to approximately 30 degrees. Holding DBs together press vertically away from your chest.

Give this session a go and let me know how you get on.

Tim

Bicep Workout


Give this bicep workout a go from Tim!

This session focuses solely on the biceps, so if you want to train them with your triceps or another body part, then just reduce the total number of sets per exercise.

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly! DB = Dumbbell   BB = Barbell

A) Standing BB Curl (4×6)

Make sure you perform a couple of warm up sets before going into your first working set as you will be lifting a pretty heavy weight here. Hold the bar shoulder width apart and curl to shoulder height.

B) Single Arm DB Preacher Curl – Over Bench (4×10)

Position a bench to approximately 45 degrees and place your tricep down the top of the bench, so the bench stops at your armpit. You can use your other arm to assist for the last couple of reps if needed.

C) Seated BB Curl – Partial Reps (4×10)

Sit on the end of a bench with a BB resting on your thighs and hands holding the bar just outside your thighs. Curl the bar up to shoulder height and return the bar back to your thighs before curling the bar again.

D1) Bicep Curl Machine (15/12/10)

Aim to increase the weight each set if you can, as the total rep number is reduced.

Superset with…

D2) Alternate DB Cross Body Hammer Curl (3×30) – 15 per arm

Curl one DB at a time from your side and across your body towards the opposite shoulder. Try not to swing during this movement.

Give the workout a go and let me know how you get on.

Tim

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