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Description

TRAIN LIKE AN OLYMPIAN WORKOUT. Target: Shoulders/Triceps GOAL: HYPERTROPHY, BUILD MUSCLE, BUILD STRENGTH SKILL LEVEL: BEGINNER. This workout plan is taken in part from muscleandfitness.com.


Exercises

Set 1: 1 round
Overhead Presses
Weights: Light
Overhead Presses
10 reps
Rest
Rest
15 seconds
Overhead Presses
Weights: Moderate
Overhead Presses
12 reps
Rest
Rest
15 seconds
Overhead Presses
Weights: Heavy
Overhead Presses
15 reps
Transition
Transition
10 seconds
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
15 reps
Transition
Transition
10 seconds
Tricep Extensions
Weights: Light
Tricep Extensions
10 reps
Rest
Rest
15 seconds
Tricep Extensions
Weights: Moderate
Tricep Extensions
12 reps
Rest
Rest
15 seconds
Tricep Extensions
Weights: Heavy
Tricep Extensions
15 reps
Recovery
Recovery
30 seconds

Set 2: 1 round
Bench Dumbbell Fly
Weights: Light
Bench Dumbbell Fly
10 reps
Rest
Rest
15 seconds
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
12 reps
Rest
Rest
15 seconds
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
15 reps
Transition
Transition
10 seconds
Push-Up to Row to Burpee
Weights: Light
Push-Up to Row to Burpee
2 reps
Rest
Rest
15 seconds
Push-Up to Row to Burpee
Weights: Moderate
Push-Up to Row to Burpee
3 reps
Rest
Rest
15 seconds
Push-Up to Row to Burpee
Weights: Heavy
Push-Up to Row to Burpee
5 reps
Transition
Transition
10 seconds
Bench Dumbbell Tricep Pull Overs
Weights: Light
Bench Dumbbell Tricep Pull Overs
10 reps
Rest
Rest
15 seconds
Bench Dumbbell Tricep Pull Overs
Weights: Moderate
Bench Dumbbell Tricep Pull Overs
12 reps
Rest
Rest
15 seconds
Bench Dumbbell Tricep Pull Overs
Weights: Heavy
Bench Dumbbell Tricep Pull Overs
15 reps


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