Progressive Overload: How to Build Huge Shoulders with Dumbbells Only скачать в хорошем качестве

Progressive Overload: How to Build Huge Shoulders with Dumbbells Only

💪 STATUS® 47% Off + 2 Free Bonuses! ➞ https://bit.ly/3WVbQNr ____________________________________________________________ As men, we often carry the weight of the world on our shoulders. Luckily after today’s workout, that weight will feel a little lighter. Progressive overload is the greatest way to build bigger, broader shoulders - guaranteed - and what today’s workout is all about! So stick around and I’m gonna show you the best way to do it. Matt Daciw here from Blue Star Nutraceuticals, and today I’m running you through exactly what you need to do, to build width, thickness and strength in all heads of your delts to achieve 3D delts that pop in any t-shirt and even make your waist appear smaller. And the best part of all? You can do the entire thing with just a few dumbbells and a bench! So smash that thumbs up button, be sure you’re subscribed (http://bit.ly/BlueStarYT) with notifications on so you never miss these killer workouts; then get ready for one of the best dumbbell shoulder workouts of your life! Let’s get to it! In order to build 3D delts that fill out your t-shirt and taper into a tight waist, you need to incorporate exercises that target all 3 heads of your delts (front, side and rear). You also need to make sure you vary the weight, and amount of reps, to maximize both strength and size to get truly noticeable results. So be sure to go through this strategically laid out workout, exactly how I perform it here. For this workout, you’ll perform 6 exercises in linear fashion. You’ll start by performing 2 heavy, compound exercises for 5 sets of 5 reps using 85% of your 1 Rep Max. For exercises 3 and 4, you’ll perform 4 sets of 10 Reps at 75% of your 1 Rep max And for exercises 5 and 6, you’ll perform 4 sets of 12 reps or higher, using 70% of your 1 Rep Max. Because this is done in a linear fashion, you’ll perform all sets of exercise 1 before moving on to exercise 2, and continue in this fashion until all 6 exercises are complete. You’re only allowed up to 60 seconds rest between sets, to catch your breath and rehydrate with AminoFast™ before continuing on to the next set. You should complete the entire workout in under 1 hour - if it’s taking you longer than that, step it up! As always, the workout is listed for you in the description below. Now let’s get to work! Exercise #1: Dumbbell Overhead Push-Press [5x5 @ 85% 1RM] Set up just like you would for an Overhead Press, core braced, glutes tight, feet shoulder-width - then dip down slightly and explosively push the weight up directly overhead. Exercise #2: Dumbbell Bent 1-Arm Rear Delt Row [5x5 @ 85% 1RM] Grab a dumbbell, keep your torso parallel with the floor and pull with your elbow, bringing it up away from your body to limit involvement from the lats and maximize engagement of your rear delts. Perform all reps on one side, then switch sides. Exercise #3: Dumbbell Standing Arnold Press [4x10 @ 75% 1RM] Start with your palms facing you at shoulder height, brace your core, squeeze your glutes and drive the weights overhead. Rotate your palms outwards as you drive to the top, then reverse the motion and lower back down under control. Exercise #4: Dumbbell Seated Lateral Raise [4x10 @ 75% 1RM] Grab a pair of dumbbells sit leaning slightly forward - raise the dumbbells straight out to your sides keeping your palms facing down and reaching out like you're trying to stretch your arms to the wall. Exercise #5: Dumbbell Chest Supported W Raise [4x12+ @ 70% 1RM] Use a bench to support your chest and let the dumbbells hang straight down on either side. Raise your arms up to your sides, while keeping your elbows bent and your thumbs pointing up. Your arms should form a W shape at the top. Control the weight back down under control and repeat. Exercise #6: Dumbbell Leaning 1-Arm Lateral Raise [4x12+ @ 70% 1RM] Grab a squat rack or support with one hand, then lean away holding a dumbbell in your opposite hand. Raise the dumbbell up to your side until parallel with the floor, trying to keep your arm as straight as possible and your palm facing down, then control the weight back down. Perform all reps on one side, then switch sides. And that’s a wrap! This intense workout will help you build a broader, rounder, strong shoulders, quicker than you ever thought possible, and due to the heavy weight, compound exercises, and short rest periods - will help skyrocket your natural testosterone levels for quicker, more noticeable lean muscle gains! Our goal at Blue Star Nutraceuticals is to help you transform your body by giving you the tools you need and the power to use them. That’s why we make these videos. So if there’s anything else we can do to help, just let us know in the comments below. MB01VXT7IOHH6WK Until next time, keep training hard!