Træning: Skuldre

Træning 1

Opvarmning i 10 minutter crosstrainer eller 5 min spinding for at komme varmen i gang og få blodet til at flyde. Få samlingerne klar til at løfte vægten!

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

Træning 2

Seated bumbell press

4 set, 20, 15 , 12 , 10 rep. Denne øvelse kræver fokus og kontrol, ingen superset her.

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