Gym and fitness (18 Viewers)
- Thread starter HelterSkelter
- Start date
Haven’t trained for more than four months, but I’m renovating my flat and bough this bad boy:
Btw @AFL_ITALIA with the injury i am much more conscious with form and avoiding using my arms, which was beneficial for my other body parts
Work them 3 days a week. With press look for weight that's challenging at 10-12 reps without sacrificing form. For other shoulder exercises, go really light but get enough reps to feel the burn. It's gotta be shoulders though no back no traps. I would go:
-5-6 sets of press, id recommend smith machine
-lateral raises
-seated reverse grip frontal raises
-super set one arm machine press and rear delt incline bench flys
-upright row
This is for your main shoulder day, the other 2 days i would defo do press 4 sets, and 4 sets of 2 of lateral raise/rear delts/upright row. Oh and make sure you warm your shoulders well with bands.
-5-6 sets of press, id recommend smith machine
-lateral raises
-seated reverse grip frontal raises
-super set one arm machine press and rear delt incline bench flys
-upright row
This is for your main shoulder day, the other 2 days i would defo do press 4 sets, and 4 sets of 2 of lateral raise/rear delts/upright row. Oh and make sure you warm your shoulders well with bands.
when working out things like back people tend to overengage their arms. If you are more conscious about limiting your arm usage your technique should improve.
