Aadhi raat ko kalol macha dia ghar k bahar😂
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- čas přidán 16. 05. 2023
- SHOULDER WORKOUT:
1. SEATED DB SHOULDER PRESS :
- 1st set heavy 8-10 reps
- 4sets Drop down weight and do controlled reps 10-20 reps (reps count mat krna failure beyond failure jana)
2. DB LATERAL RAISES(7 sets) :
- light weight (for ex 5kg) se 2 set
- Fir 2.5 kg badake 2 set
- Fir 2.5kg badake 2 set
- Last set 5 kg se ek side upar hold 10 reps then 10 reps both hands
3. SEATED ARNOLD PRESSES(4 sets) :
- reps till failure
4. Db bent over flyes on bench : • How To Do A PROPER Dum...
- same as lateral raises
5. Plate shrugs 3sets :
- 20 reps plates aage rkhke body k
- 20 reps side mai plates rkhke
- 20 reps plates peeche rkhke
- 5-7 seconds rest in between
6. Db lateral raises finisher : 5kg db se 100 reps in minimum sets
Notes :
1. All sets to failure
2. Lil bit cheat form is acceptable but after fsilure in good form.
3. Rest period : as minimum as possible. Compounds mai zyada lelena thoda, heavy weight uthane k liye
4. Hydrated rehna workout k beech mai
5. Mind muscle connection is real dhyan rkhna
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