QUADS& SHOULDERS🏋🏽‍♂️

Move quickly between sets. Perform sets as super set and then rest for 40”. Do not exceed 60 seconds.

 

 

WARM UP:

  • DB SHOULDER EXTERNAL ROTATION: 2 SETS x 20 REPS

EQUIPMENT: DUMBBELL – Level: LIGHT WEIGHT

  • Grab a dumbbell in each hand and stand straight up
  • Keep your arms tight against your body and bring the dumbbell up in front of you until your arms are at a 90 degree angle
  • Your thumb should be facing upwards holding the dumbbells
  • Rotate the dumbbells out to your side and then back in
  • Continue this for the desired amount of reps

 

 

Duset or Triset (super set or compound set) It’s the same thing, only the sum of the exercises changes. We train different groups of muscle fibers of the same muscle group. In the technical training of triple or double sets, we choose three or two exercises for a muscle group and perform the exercises in sequence without taking break between sets, one set per exercise. Then we take a break and continue with the next triset.

 

 

 

 

 

 

SHOULDER COMPOUND SET:

  • DUMBBELL SHOULDER PRESS: 3 SET x 10 REPS

EQUIPMENT: DUMBBELL – Level: CHOOSE A WEIGHT THAT WILL ALLOW YOU TO PERFORM THE REPS WITH A GOOD FORM  BUT WILL MAKE IT DIFFICULT FOR YOU TO PERFORM THE LAST 2 REPS

  • Sit down on a bench with a raised backrest
  • Grab a pair of dumbbells and lift them up to the starting position at your shoulders
  • Keep your elbows slightly inwards
  • Inhale and lightly brace your core
  • Press the dumbbells up to straight arms while exhaling
  • Repeat reps as instructed

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • BENT ARM DUMBBELL LATERAL RAISES: 3 SETS x 15 REPS

EQUIPMENT: DUMBBELL – Level: CHOOSE A WEIGHT THAT WILL ALLOW YOU TO PERFORM THE REPS WITH A GOOD FORM  BUT WILL MAKE IT DIFFICULT FOR YOU TO PERFORM THE LAST 2 REPS

  • Stand tall with your feet hip-width apart
  • Hold a dumbbell in each hand at your sides
  • Bend your elbows
  • Raise your elbows and dumbbells up and out to the side
  • Pause with your elbows at shoulder height
  • Slowly return back down in the starting position
  • Repeat reps as instructed

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

 

 

 

 

SHOULDER COMPOUND SET:

  • DUMBBELL ALTERNATE FRONT RAISES: 3 SET x 12 REPS

EQUIPMENT: DUMBBELL – Level: CHOOSE A WEIGHT THAT WILL ALLOW YOU TO PERFORM THE REPS WITH A GOOD FORM  BUT WILL MAKE IT DIFFICULT FOR YOU TO PERFORM THE LAST 2 REPS

  • Keeping your elbow slightly bent and both arms on your side
  • Exhale as you raise your right arm in front of you and slightly inwards crossing your body
  • Raise until it is at least parallel to the floor at shoulder height
  • Hold for a count of two
  • Inhale as you lower your right arm to the starting position
  • Repeat with your left arm
  • That will be one rep
  • Keep alternating your arms, raising one after the other one has been fully lowered
  • Repeat reps as instructed

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • DB BENT OVER STRAIGHT ARM REAR DELT RAISE: 3 SETS x 15 REPS

EQUIPMENT: DUMBBELL – Level: 2KG

  • Start with a dumbbell in each hand
  • Keep your back straight and core braced, hinge your hips and bend over
  • Hold the dumbbells down in front of you
  • With straight arms pull the dumbbells back behind you engaging your back muscles
  • Pause in the top position for 2-3 sec
  • Lower the dumbbells back down to the starting position with control
  • Repeat reps as instructed

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

 

 

QUADS COMPOUND SET:

  • ELEVATED GOBLET SQUAT: 3 SETS x 20 REPS

EQUIPMENT: DUMBBELL – Level: CHOOSE A WEIGHT THAT WILL ALLOW YOU TO PERFORM THE REPS WITH A GOOD FORM  BUT WILL MAKE IT DIFFICULT FOR YOU TO PERFORM THE LAST 2 REPS

  • Stand with both heels on a disc
  • Hold the dumbbell or a kettlebell like a goblet
  • Keep your chest upright
  • Lower yourself and squat between your legs
  • Push yourself up using your heels
  • Squeeze your glutes to lift you back up to starting position
  • Repeat reps as instructed

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

  • DB ALTERNATE FRONT LUNGES: 3 SETS x 12 REPS E/S

EQUIPMENT: DUMBBELLS (DB) – Level: 4 kg EACH SIDE

  • Stand tall with feet hip-width apart
  • Engage your core
  • Take a big step forward with right leg
  • Start to shift your weight forward so heel hits the floor first
  • Lower your body until right thigh is parallel to the floor and right
  • It’s OK if knee shifts forward a little as long as it doesn’t go past right toe
  • Press into right heel and in an explosive motion drive back up to starting position
  • Repeat all reps on one side then switch to other side

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

QUADS COMPOUND SET:

  • LEG EXTENSIONS: 3 SET x 15 REPS

EQUIPMENT: LEG EXTENSION MACHINE – Level: CHOOSE A WEIGHT THAT WILL ALLOW YOU TO PERFORM THE REPS WITH A GOOD FORM  BUT WILL MAKE IT DIFFICULT FOR YOU TO PERFORM THE LAST 2 REPS

  • Place your hands on the hand handles
  • Keep your foot flexed throughout the exercise
  • Lift the weight while exhaling until your legs are almost straight
  • Do not lock your knees
  • Keep your back against the backrest and do not arch your back or hop up during the movement
  • Exhale and lower the weight back to starting position
  • Repeat reps as instructed

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

  • WALL SIT: 3 ΣΕΤ x 40 SEC

EQUIPMENT: BODY WEIGHT

  • Stand with your back against a wall, spread between hip- and shoulder-width apart.
  • Brace your core and grip the floor with your feet
  • Slowly lower your hips and bend your knees to lower your back against the wall until you are as low as comfortably possible or your thighs are parallel with the floor
  • Make sure your knees are directly over your ankles with your shins completely vertical
  • Keep your back against the wall, core braced, and spine neutral (you should feel your legs and thighs working)
  • Hold for 30 sec or as instructed, then step your feet back toward the wall to stand up

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!