Not exact matches
I can strict press 225 overhead, but in order to get the slightest size growth in them I have to do tons and tons of
reps of
side laterals and other «assistance» work, which I hate.
To exercise his shoulders, The Rock does 4 sets of 12
reps each of barbell shoulder presses, leverage shoulder presses, standing low - pulley deltoid raises, a bent over version of
side lateral raises and some normal reverse machine flyes.
Do eight
reps of one reverse and
lateral lunge on each leg before moving onto the other
side.
A partial
rep is defined as only using half the range of motion for a particular exercise, usually the strongest portion of the
rep. Shoulder sessions comprising of both full
reps and half
reps can generate tremendous growth, so next time grab a pair of dumbbells about twice as heavy as you normally would and perform only the first half of every
rep on
side lateral raises.
If you regularly do superset biceps and triceps workouts or forced
reps of bench presses and
side lateral drop sets, it's highly unlikely that you will be able to put the same pressure on your legs as well, just because it's going to hurt too much.
C1: Kettlebell Offset Push - up — 5 rounds x 8
reps each
side C2: Kettlebell
Lateral Split Squat Low Switch — 5 rounds x 8
reps each
side
For kettlebell
side lateral raises, be sure to perform each
rep slower than you would with a dumbbell.
One way in which you can adjust
side laterals and stimulate
side delt gains is that once in a while you grab a pair of dumbbells weighing twice as much as you would usually use and just try to execute at least half of a full rep.. Another way in which you can make half
reps more effective is by keeping tension constantly throughout the movement by never allowing the dumbbells to fully return to your
sides, which if they do, they will relax the muscles that should be isolated and worked.
A1: 2 - Hand Shouldered Squat — 4 rounds x 8
reps each
side A2: 2 - Hand Pullover to Ready — 4 rounds x 8
reps each
side A3: 2 - Hand Sit and Drive — 4 rounds x 20
reps A4: 2 - Hand Front Press — 4 rounds x 8
reps each
side A5: 2 - Hand
Lateral Sit and Drive — 4 rounds x 20
reps
Friday: Seated Leg Presses Lying Leg Curls Smith Machine Lunges Stiff - Legged Deadlifts Box Jumps (3 x20
reps) Calf raises (3 x20
reps) Seated Overhead Dumbbell Press Dumbbell Front Raises Dumbbell
Side Raises Bent - Over
Lateral Raises
Plank
Lateral Toe Taps, 30 total
reps (15 taps on each
side) 7.