How to Get Sleeve Busting Arms | Forum

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alicesophie
alicesophie Mar 26 '16

Kinobody Warrior Shredding Program Review This best shoulders workout starts with a superset of seated overhead presses and upright rows. If your shoulder mobility allows it, do your overhead presses behind your head, but if not then bring the bar down in front. The idea to using behind-the-neck presses is to avoid involving the chest in your lift, but it will still work nicely for your shoulders if you need to bring the bar down in front. Have your training partner or spotter stand just behind you to ensure you don't go too far back at the top of the lift and to help you re-rack the weight if necessary.


When you finish your set, immediately stand up and do a set of upright rows with that same weight. Only raise your arms until your elbows are level with your shoulders to avoid impinging your rotator cuff - your grip should be wide enough that your arms are bent at a 90-degree angle once your upper arms are parallel to your shoulders.


Most weightlifters will find they're stronger on the upright rows than the overhead press, so you'll find you can do a few more reps on those. Start your superset with a lighter weight that allows you to do 12 reps of the press and 15 reps of the rows, then over the 4 sets increase the weight slightly each set, ending with a final set of 8 presses and 12 rows. Be sure to maintain strict form throughout to avoid injury, and use a cadence of 1 second to lift and 3 seconds to lower the weight on both exercises. Limit your rest between sets to 30 to 45 seconds, then after your last set rest for 3 or 4 minutes before moving on to the triple set - remember to hydrate during the break!


http://coopersdivertimento.com/kinobody-warrior-shredding-program-review/

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