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gage

SG Since 2004

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Thursday Jul 28, 2005

Jul 27, 2005
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MY ABS are killing me. For some reason today, I went a lil crazy with my abs...I just had the extra energy to do it all out. Been really focusing on getting bigger...but gosh there is only so many protien bars and shakes I can eat in a day before I wanna die.

So any motivation or advice would be great. My weak points- shoulders shoulders shoulders! It is hard to go heavy with them because they are a lil messed up from work and my competative swimming faze.

VIEW 8 of 8 COMMENTS
bostonbootgirl:
Hi, I'm not buff yet, but used to be and am working hard at it again. But I always had great shoulders and arms that never went away.

Try front delt raises on an incline bench. Lean yourself back enough and use a fairly light weight so your other muscles don't take over. Raise arms in front of you until you feel the burn in your delts.

As for shakes.....I'm going to post some of my recipes in the health and fitness forum. Not sure what you're making but these are really good and such a reward after working out.

Cheers!
Jul 28, 2005
kogun:
you want a shoulder workout here you go:

Over the next six weeks, incorporate this workout into your lifting routine twice a week.

Shoulder Circuit for Definition: Using a challenging weight, do the following exercises
consecutively, resting only when you have completed all three for one set.


EXERCISE SETS REPS
Tri-Set
A. DB Lateral Raises 4 10
DB Front Raises 4 10
Bent Over DB Raises 4 10
Rest for 2 minutes between each tri-set by performing crunches
B. Shoulder Press (DB or Machine) 4 10

EXERCISE SETS REPS
C. Inverted Pushups (weeks 1 & 2
(weeks 3 & 4) 3 10
Streamlining your Arms:
Super Set Biceps/Triceps
A. Biceps: Cable Curls 4 10
Triceps: Cable Pushdowns 4 8
Challenge yourself with higher weights each week
B. Barbell Curls 4 10

EXERCISE SETS REPS
C. Triceps Dips (weeks 1 & 2) 4 8
(weeks 3 & 4) 4 10
(weeks 5 & 6) 4 12
D. Pushups* (weeks 1 & 2) 3 8
(weeks 3 & 4) 3 10
(weeks 5 & 6) 3 12
(*with close hand placement)

This program is designed to get progressively harder every two weeks. Be sure to increase the repetitions as indicated and to perform each exercise with as much weight as you can safely use to complete the designated number of repetitions. Your training sessions should not last more than one hour. This is plenty of time to fully exhaust the targeted body part. If your workouts are lasting longer than this, you are either resting for too long between sets or doing too many exercises. Because the muscles of the arm are small and are largely targeted through isolation movements, the amount of weight you can lift will be limited. Make sure you don't sacrifice form for weight. Finally, keep the intensity high by limiting rest between sets, and by implementing the super sets described in the workout above. Your arms should feel toned and tight after an intense workout, as well as burned out and completely exhausted. Since we want to focus primarily on shoulder and arm development, over the next six weeks, incorporate this workout into your lifting routine twice a week. This will allow adequate time for muscle recovery, really focusing on growth in your arms and shoulders, and still working out the rest of your body. I would recommend the following muscle group split for this program with 5 days of lifting and 2 days of rest per week. Feel free to adjust the days to best fit your schedule while maintaining at least 2 full days between the arm and shoulder workout:


Monday - Arms & Shoulders
Tuesday - Legs
Wednesday - Chest & Abs
Thursday - Rest
Friday - Arms & Shoulders
Saturday - Back & Abs
Sunday - Rest

GOOD LUCK

[Edited on Jul 29, 2005 11:39AM]
Jul 29, 2005

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