Today after a deep thinking and analysing I just found out what type of split I may need to follow. That is to do focus on my shoulder and arms. Decided to develop them with special focus alloting a dedicated Shoulder and Arms day respectively.
Shoulder focus Day
- Warm-up
- Cable Lateral raises
- Seated Dumbell Overhead press
- Face pulls
- Dumbell Lateral Raises
- Lat pull down
- Single arm cable rows
Warm-up
The warm-up for any workout plays a crucial role. It gets the blood flow into the muscles which you want to workout. It makes the muscle ready for the load which you are going to give it. The chance of risk lowers.
So, I have done dynamic streches shoulder focused, torso twists,head rotations,wrist and all the muscles joints involved in shoulders,neck,back.
To get the blood flowing into the muscles I have done a warm-up set of seated over-head press .
Cable Lateral Raises
Then,moved to the cable lateral raises 1 set of warm-up there. Next set on chose a weight with which I could do around 9 reps. Then on I pushed my reps till 14-15.This was done for 4 Sets. Got a good stimulus. Remember to keep the pulley at around knee head and be at a sufficient distance from the cable station to get a really good stretch.
Seated Dumbell Over-head press
This variation I made sure that the weight is managable which is 10 kg but when doing it felt light, went picked up 12.5 kg did a set till failure, next set challenging 15 Kg I managed to do 10 reps. Last 12.5 kg again.
Face Pulls
This is a very good workout for the rear delts. I kept the pulley at the max height and didn’t keep so much of weigth a managable weight. If the weight is more the other muscles such as traps ,rhomboids do get involved. Did 4 sets of them in between changing the weight go the stimulus and pump for the rear delts.
Dumbell Lateral Raises
I added this workout to get the maximum stimulus and work for the side(lateral delts). Did 3 sets of this workout till failure. 10 kg,7.5 kg,7.5 kg respectively and the feel was nice and worked the lateral delts so well.
Lat pull down
Did this workout because we are following a plan which focus more on shoulders, arms not neglecting other muscle groups which give you a massive look.
Did 1 set of light weight as we didn’t do any back workout variation. 2 Sets of 10 reps till failure, These sets were enough for me to get a good stimulus and pump to the lats. Forearms, biceps were involved not much .
Single arm cable rows
This one is one of the best back workout variation for me . Did 3 sets of this till failure. Yes, For me this feels amazing and doing this I feel the Lats and upper back involved very well, the stretch is amazing.yeah, forearms and biceps do test you.
Conclusion
Today’s workout was very good. yeah, did cool down and finished it.
