TRAINING
IFBB PROFESSIONAL FIGURE COMPETITOR,
ISSA CERTIFIED PERSONAL TRAINER
Candice Keene
ADVANCED SHOULDER TRAINING FOR WOMEN:
Sexy, Strong V-Taper Shoulders
The Workout
Plan
Part 1
Warm-up:
Activation and mobility to warm up the shoulder girdle.
Activates the muscle that are usually inactive or “sleeping”
1. Diagonal band pull-aparts – set of 10
2. Lateral band pull-apart – set of 10
3. Scapular retraction – set of 10
4. Thoracic trunk mobility – left/right X 15
5. Thoracic trunk mobility elbow to hand – left/right X 15
Add some core moves:
6. Pikes X 10
7. Knee tucks X 10
8. Ball roll out/knee to chest X 10
9. Plank/elbow to hand – left/right X 10
Circuit X 3
Supplementation
• Pre-Workout – 1 Scoop of HVOL
• Intra-Workout – 1 Scoop of CARBION
• Post-Workout – 1 Scoop of ISONATURAL + GLUTAMINE
24
Natural Muscle Magazine
May 2015
*WARNING: This workout is not for the
faint of heart – be sure you are an intermediate
to advanced weight trainer and have ample
rest to recover from this extreme amount
of training.
Part 2
Exercise #1. Dumbbell Presses X 10
Standing Arnold Presses
Exercise #2. Squat to Arnold Press – left/right X 10
Keep your core tight/form vertical
Giant Shoulder Superset
• Four exercises in a continuous set
• Progressive weight drop 25Lbs, 20l