Today I was very brave and actually did chest on a Monday. Jokes, In my gym this isn't really a problem as the time I choose to go at is usually not busy.
I quite often work Chest and Shoulders together as I would never work them one after the other (example:chest on monday and shoulders on tuesday). This is because when working one you often work the other as a secondary muscle.
I usually start Chest and Shoulder workouts focusing on Chest (as its the big muscle group) but today I wanted to focus mainly on Shoulders. So, I started my workout with a superset of Front and Lateral raises. I love doing high and low reps for both these exercises so I started with the low reps 6-8, 4 sets and then at the end of my workout I did another superset of them but with higher reps 23-25, 3 sets; this is great for really finishing off your shoulders at the end of a great workout.
Another Shoulder exercise I did today was a DB shoulder press. I started off at a weight I could do 15 reps for, then 10-12, then 6-8 and finally 2-3 reps; I did 2-3 reps for 2 sets and then started to drop the weight back down again; like a pyramid. This is a great exercise for working the whole shoulder region as well as the triceps.
After these exercises I moved on to some chest work (went back and forth between shoulders and chest). I love the pectoral or chest fly machine; I went as heavy as I could (PR'd) and managed 8 reps and then another 5! I then dropped the weight and did 8 reps for another 4 sets.
I also PR'd on my cable crossovers today. I set the weight (last session could only do 2 sets of 3) and bust out 9 reps, then 8, then 5 and then another 3! I placed the cables at shoulder height today, hitting the middle chest fibres; if you want to hit upper fibres then place the cables low and if you want to hit the low fibres then place the cables high! It is beneficial to do crossovers from all 3 positions as they all work slightly differently but are a great exercise as it works the pectoral muscles from start to end position.
Once I had finished the rest of my Chest and Shoulder exercises I ended my workout with 5 minutes of abs. I did some hanging leg raises, side bends and twisted hanging leg raises!
For a customised workout plan or meal plan email me at [email protected]
xx
I quite often work Chest and Shoulders together as I would never work them one after the other (example:chest on monday and shoulders on tuesday). This is because when working one you often work the other as a secondary muscle.
I usually start Chest and Shoulder workouts focusing on Chest (as its the big muscle group) but today I wanted to focus mainly on Shoulders. So, I started my workout with a superset of Front and Lateral raises. I love doing high and low reps for both these exercises so I started with the low reps 6-8, 4 sets and then at the end of my workout I did another superset of them but with higher reps 23-25, 3 sets; this is great for really finishing off your shoulders at the end of a great workout.
Another Shoulder exercise I did today was a DB shoulder press. I started off at a weight I could do 15 reps for, then 10-12, then 6-8 and finally 2-3 reps; I did 2-3 reps for 2 sets and then started to drop the weight back down again; like a pyramid. This is a great exercise for working the whole shoulder region as well as the triceps.
After these exercises I moved on to some chest work (went back and forth between shoulders and chest). I love the pectoral or chest fly machine; I went as heavy as I could (PR'd) and managed 8 reps and then another 5! I then dropped the weight and did 8 reps for another 4 sets.
I also PR'd on my cable crossovers today. I set the weight (last session could only do 2 sets of 3) and bust out 9 reps, then 8, then 5 and then another 3! I placed the cables at shoulder height today, hitting the middle chest fibres; if you want to hit upper fibres then place the cables low and if you want to hit the low fibres then place the cables high! It is beneficial to do crossovers from all 3 positions as they all work slightly differently but are a great exercise as it works the pectoral muscles from start to end position.
Once I had finished the rest of my Chest and Shoulder exercises I ended my workout with 5 minutes of abs. I did some hanging leg raises, side bends and twisted hanging leg raises!
For a customised workout plan or meal plan email me at [email protected]
xx