Скачать с ютуб 45 Min UPPER BODY WORKOUT with WEIGHTS | Active 2.0 - Day 34 | SHOULDERS & ARMS | Aryana Active в хорошем качестве

45 Min UPPER BODY WORKOUT with WEIGHTS | Active 2.0 - Day 34 | SHOULDERS & ARMS | Aryana Active

ACTIVE 2.0 - Day 34! This hypertrophy structure program is designed based upon what exercise science says is necessary to achieve muscle growth! We will train with specifics in reps, sets, form, rest, compound movements, and progressive overload. *Reps: 8-12 reps per set. *Sets: 3-6+ per exercise. *REST & RECOVER! *Form, form, form! *Compound movements!! *Progressive overload!!! Hypertrophy training is for growth and that means fueling your body with nutrient dense, whole foods! I want you to prioritize protein and cut out heavily processed foods as much as possible. Let’s THRIVE! Equiptment you’ll need (but not limited to): dumbbells, bench or chair, mat or soft surface, yoga block, and resistance bands. Additional equipment you’ll see me using is a barbell, plate weights, and kettlebells. I encourage you to utilize weights/equipment that keeps you challenged! Today’s UPPER BODY workout will consist of 3 blocks ( shoulders, biceps & triceps) and the timer will vary throughout! Finishing this workout with a 3 min burnout!! Beginning with a warm up & ending with a cool down! Workout: SHOULDERS- Block 1: x3 + Complex 1. Alt. Lateral Raises -8lbs. DB 2. Arnold Press -8lbs. DB 3. Upright Row, Front Raise -8lbs. DB 4. Rear Delt Row -15lbs DB 5. Push Press -15lbs DB 40 sec work/20 sec rest -COMPLEX: Around the world/ Lateral Raises/ Pulse (Partials) -3lbs DB 2 Min work: 20/20/20/20/20/20 BICEPS- Block 2: x2 1. Wide Bicep Curl -8 to 15lbs DB -Hold -Full Range 2. Hammer Curls -8 to 15lbs DB -Pulse -Full Range 3. Alt. Cross Body Curl - 8 to 15lbs DB -Both -Alt. 20/20/20 sec work/20 sec rest TRICEPS- Block 3: x2 1. Tricep Press -15lbs DB 2. Skull Crusher -8lbs DB 3. Cobra 4. Overhead Tricep Extension -8lbs DB 5. Tricep Dips 30 sec work/20 sec rest BURNOUT: 45/45/45/45 x1 1. Reverse Table, scoop 2. Reverse Table, march 3. Wipers 4. Knee Tucks Cool down! Consistency is KEY. Taking daily imperfect action where you’re at, making each workout work for YOU. You are worthy of seeing what happens if you stick to it and 2025 is our year! Be sure to like, subscribe, and turn on notifications so you never miss a sweat sesh with me! FACEBOOK GROUP : https://www.facebook.com/share/g/15wW... #homeworkout #workout #fitness #exercise #gymworkout #musclebuilding #motivation #fitnessmotivation #workoutmotivation #upperbodyworkout D I S C L A I M E R: If you are new to exercise or plan on starting a new program with Aryana Active, it is strongly recommended that you consult with your physician before beginning. This is my own personal workout and may not be suited for you. By engaging in these exercise and/or exercise program, you agree that you do so at your own risk. All information provided by Aryana Active is for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Aryana Active harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.