Muscle Fitness Muscle & Fitness UK - April 2018 | Page 42

MALE
MUSCLE
WEEK 4 DAY 24 – SHOULDERS
Exercise
Reps Sets Tempo Rest Time
5,5,5,5,5 5 2010 90
B1) Seated Dumbbell Side Lateral Raises 10,10,10,8 4 3011 60
C1) Incline Bench Reverse Cable Flyes 10,10,10,10 4 4011 60
D1) Reverse Pec Dec Flyes 15,15,15,15 4 3011 Straight into
D2) Seated dumbbell Arnie Press 12,12,10,10 4 2010 Straight into
D3) Standing D-bell Side Laterals Partials
(bottom to mid range) 10,10,10,10 4 2010 60
A1) Standing Military Press
Set/Weight/Reps
WEEK 5 DAY 31 – SHOULDERS
Exercise
Reps Sets Tempo Rest Time
15,15,15,15
(double drop set
last set drop the
weight 15 reps,
drop again 15 reps) 4 3010 40
B1) Seated Dumbbell Press Alternating
(keep tension on non working shoulder) 12,12,12,12 4 3010 75
C1) Reverse Pec Dec Flyes 12,12,12,12 4 3011 Straight into
C2) Bent Over Reverse Dumbbell Flyes 12,12,12,12 4 2010 Straight into
C3) Seated Shoulder Press Machine 12,12,12,12 4 2010 60
Cluster sets 25
reps (5 reps, hold
for 5 secs at
contraction point,
repeat this cycle
until 25 complete) 4 2010 50
A1) Single Arm Dumbbell Lean away Side
Lateral Raises
D1) Lying Down Cable Side Lateral Raises
Set/Weight/Reps
WEEK 6 DAY 38 – SHOULDERS
Exercise
A1) Single Arm Dumbbell Lean away Side
Lateral Raises
Reps Sets Tempo Rest Time
12,12,10,10
(double drop set
last set drop the
weight 15 reps,
drop again 15 reps) 4 3010 40
4 3010 75
4 3011 Straight into
4 2010 Straight into
4 2010 60
4 2010 50
B1) Seated Dumbbell Press Alternating
(keep tension on non working shoulder) 12,10,10,8
C1) Reverse Pec Dec Flyes 10,10,10,10
C2) Bent Over Reverse Dumbbell Flyes 12,12,12,12
C3) Seated Shoulder Press Machine 10,10,10,10
D1) Lying Down Cable Side Lateral Raises
40
MUSCLE & FITNESS / APRIL 2018
Cluster sets
25 reps (5 reps,
hold for 5 secs at
contraction point,
repeat this cycle
until 25 complete)
Set/Weight/Reps