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ampatriots Hazardous WorkoutCreated by anon1234
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Summary
6 Workouts / 32 Exercises
7% Cardio / 93% Strength Training
Latest Exercisers
Workout Program Description
This workout is designed for someone who has experience in weight training already. The workouts may last up to two hours depending upon breaks between sets. This is due to the demand of cardio following the actual strength training, which is aimed at 30 to 45 minutes. The program must be accompanied by a steady sleep schedule (7 to 8 hours) and proper nutrition. There is a risk of overtraining w/out a solid strength training and exercise foundation already built an...
Workouts
Standard Shoulder Workout
Description
Full shoulder workout. Mid-level reps and weight. Strength and weight loss.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Shoulder Press - Barbell, Sitting 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Preparation: Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest. Execution: Press the bar until your arms are extended overhe... |
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Arnold Dumbbell Press 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st... |
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Front Dumbbell Raise 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec... |
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Side Lateral Raise 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Upright Rows - Barbell 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your ... |
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Shrugs - Dumbbell 4 sets: 12 reps, 12 reps, 12 reps, 12 reps Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow... |
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Shrugs - Barbell, Behind Back 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Hold a barbell behind your back with your palms facing backwards. "Shrug" your shoulders upward as high as you can and squeeze it for a second. Then lower the bar all the way down as far as you can. T... |
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Elliptical Machine 00:45:00 The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... |
Latest Users
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jphawkinsJohn Hawkins from Algonquin, Illinois (Lifetime/Cardinal Fitness) |
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pekofrom United States |
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phillydfrom United States (yes) |
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wessharrockwes sharrock from United States |
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Mikedub |
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JtucknerJustin Tuckner from Gresham, Oregon (Total Gym) |
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