WARM-UP
Ex.1 SL arm hanging w/plate hold
Sets: 1
Reps: 3x until failure each side
Notes:
- The plate hold is there to add counter weight, and improve grip strength, so see if you have thick plates, otherwise feel free to use something else like a KB
- You wil perform 3 reps until failure
- So for example : hold weight right arm, hang with left arm, hold as long as you can, switch to the other side, and keep repeating until you have done 3x each side
- Feel free to add some rest in between
- It’s completely normal if at first, you can just hold for 5-10 sec, we will keep on working on this to improve your time
Ex.2 Superset
Sets: 2 (30-45 sec rest in between the sets)
Reps:
Notes: For the sidelying arm bar press:
- Slightly tuck your pelvis
- Pull elbow into lats
- Reach arm as long as possible
- Keep the arm stacked on top of the thorax
WORKOUT
Sets: 3 (1-2 min rest in between the sets)
Reps: 20-30 sec
Notes: Go completely down (pain free range), go a little bit up, and hold for 20-30 sec
Sets : 3 (1-2 min rest in between the sets)
Reps : 8 each side
Notes : Big emphasis on ribcage movement
Sets : 3 (1-2 min rest in between the sets)
Reps : 8 each side
Notes : Big emphasis on ribcage movement
Sets: 3 (1-2 min rest in between the sets)
Reps: 10-12 each side
Notes: The reverse fly is very easy at the bottom and an absolute killer at the top. The muscle is only being challenged through a small part of the range and the weight you can use is limited by what you can handle at the top
That’s where the side lying rear delt fly comes into play. Key points:
- Biceps faces down towards the floor
- Let the arm come across your body
- Allow for a deep stretch at the bottom
Ex.5 Superset
Sets: 3 (1-2 min rest in between the sets)
Reps:
Notes: if you want healthy shoulders, just smash your arms in a variety of different positions. The goal when training the arms is to use various reaching angles to improve upper body mobility.