Shoulder session
Shoulders are one of my favourits muscles to train, so here comes an example of how my trainings can look like.
Warm up: 3 rounds
- Arm movements (swim) forward/reverse 20rep
- The axis of rotation with weight around the head 5kg 20rep (10 right/ 10 left)
- Shoulder press (light) 5kg 10rep
1 (3 rounds)
- Upright row barbell 10rep (lift the barbell to the chin with a controll. At the top position you're upper armshall be parallel to the floor and your elbows pointing outwards). Important to have a straight posture and to have the barbell close to your body)
- Shoulderpress barbell 10rep (Important with a straight posture and to relax the shoulders)
2 (3 rounds)
- Squat 50rep
- The axis of rotation with disc 5kg 8-10rep (Straight posture and relax the shoulders,do not turn your body during the exercise, only a rotation with the arms. Important to do it slow and with control) FAVOURITE exercise for the moment :)
3 (3 rounds)
- Axle lift with straight arms to the side dumbbells 12rep
- Axle lift with straight arms forward dumbbells 12rep
(Straight posture, contract your body and lift slowly the weights.Don't take to much weigt, important with control in the movements)
The axis of rotation
Upright row / Axle lift with straight arms (in the back)
The axis of rotation with disc
