Pure Strength #12 Shoulders, Back, and Biceps by Jamie B + Cardio Burst скачать в хорошем качестве

Pure Strength #12 Shoulders, Back, and Biceps by Jamie B + Cardio Burst

Support me and this channel on Patreon and get access to more workouts: https://www.patreon.com/user?u=4395157 Follow me on Instagram:   / fitbodybyjulia   **Equipment I use** Weights: Power Block Dumbbells U70 set up to 40 lbs: http://www.powerblock.com/prod_homeus... Expansion kit on my Powerblock Dumbbells to make them go up to 60lbs: http://www.powerblock.com/prod_homeus... PowerBlocks on YouTube:    / powerblockvideos   Titan Fitness EZ curl bar: https://www.titan.fitness/4-olympic-e... Titan Fitness Elite Olympic bumper plates: https://www.titan.fitness/230-lb-set-... colored-lettering.html Titan Fitness adjustable kettlebell: https://www.titan.fitness/10-35-lb-ad... Titan Fitness bar jack: https://www.titan.fitness/mini-bar-ja... Versa Grips: http://a.co/d/a5ghPX9 Squat sponge: http://a.co/d/3jNqT4H Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y *I have the Medium size bag and have it filled to 52.5 lbs* Plyo Box:  Stamina X adjustable height plyo box: http://a.co/9dcH6iq Grippy sling shot Hip Circle: http://a.co/d/2T37XD4 Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD Bosu Ball: http://a.co/dG0lT9u Click on this link to shop DockATot and get $10.00 off!!: http://dockatot.refr.cc/6QCKN4L Pure Strength #12 Shoulders, Back, and Biceps by Jamie B + Cardio Burst (DB/KB only) Jamie’s IG: @1busybody Superset | 3 sets 1. Seated Shoulder Press Combo x10 (perform regular shoulder press, fly arms together in front of chest with palms facing each other, press up keeping arms in line with shoulders = 1 rep) 2. Upright Pause Row x10 (weight plate or KB, pause at top for 3 count) SA Tri-Set | 3 sets *Perform all moves on 1 arm before the other. Hold on to stable object with free hand leaning to create tension on arm to stabilize body to avoid swinging/rotation. 1. Bent Over Back Fly x10/arm (palms down) 2. Lateral Raise x10/arm (raise to shoulder height) 3. 2-Way Hammer Curl 21’s (perform full 21 (x7 bottom up to halfway only, x7 halfway to top only, x7 full reps) in front with palms facing each other and then full 21 with wide position laterally with palms facing fwd-- keep elbows pinned to sides throughout) Superset | 3 sets 1. Wide Upright Row + SA W-Press x10 (DBs in both hands with palms facing posterior, pull elbows up and back activating delts, pause briefly, rotate at elbows to bring arms up in W, press each arm up singly, reverse back to start- slow and controlled) 2. Bent Over Lateral Abduction x10 (bent over 45 degrees, tension in delts throughout, arms in line with body to have DBs at thighs, palms face in, abduct straight arms out laterally 45 degrees to be in V, pause briefly, lower to start) Superset | 3 sets 1. Rotational Front Raise + Lateral Raise x10 (raise arms in front of body to shoulder height only tilting DBs to have pinkies up and thumbs down, lower and perform lateral raise with palms facing down) 2. Inward Bicep Curl x10 (palms face fwd, abduct arms from body slightly, perform curl bringing DBs medially- palms stay up throughout and upper arms stay stationary with elbows always abducted from body) bw cardio hiit (added by julia): 50:10 2-3 X 1. Sumo squat jumps + alt front kicks 2. Sl burpee switch kick 3. Broad jumps + heel grab and butt kick back 4. Oblique plank hop burpee 5. Jab cross hook knee drive 180 squat jump