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Shoulder Workout ☠️ 1. Toe Smashers (Landmine Rear-Delt Pendlay Row) - 4 x 10-12 (flare elbows out) 2. Lateral Raise to Thumbs-Down Raise - 4 x 8 reps (lateral) to amrap (thumbs-down) 3. Single-Arm Push Press - 4 x 8-10 (w/ minimal kip) 4. Dumbbell Front Carry - 4 x 16-18 5. Reverse Pec Deck - 4 x 24-25 6. Front-Mid-Rear Raise - 4 x 27-30 total + 1 triple dropset amrap Notes: Rest in order. 2-3min rests between same exercises. One very light warm-up set each exercise before the sets above. Work up to heaviest weight by 2nd set. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 3, 4, 5, &, 6 to failure. ===================================================== Checkout: Free E-book(Gym For Busy People): https://fasterfiles.net/1059161 Custom Keto Diet https://e28115p23251xrz-s6-85y9p9a.hop.clickbank.net yoga burn: https://0d4d9xk-01weqe-ts5p18jvy5n.hop.clickbank.net/ The Smoothie Diet: 21 Day Rapid Weight Loss Program https://d807b3r2-1yg-hwcvl3ilar5w0.hop.clickbank.net/ Okinawa Flat Belly Tonic (view mobile): https://c6fff8uz665gwrm8po3av53s8g.hop.clickbank.net/ ====================================================== ❗️My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a pleateau in progress with your current routine. In the end, progressive overload is what will drive hypertrophy (muscle gain), and the best way to actively measure progressive overload “accurately” is to measure the total volume of work done on that muscle group(s) and increase that volume by a small increment at each proceeding recurrence of that muscle group throughout your program. The easiest way to ensure you’re increasing volume is by keeping the exercises of each recurrence of that muscle group a constant (doing the same exercises at each recurrence) in order to eliminate exercise variance as a variable that could affect total volume of work done on that muscle group just by the nature of engaging in different exercises.

1. Landmine Wide-Stance Pause-Rep Squats - 4 x 10-12 2. Landmine Single-Leg RDL’s - 3 x 8-10 3. Starter: High-Bar Back Squat - 4 x 8-10 4. Single-Leg Mermaid Hamstring Curls - 3 x 14-15, 2 x 18-20 5. Pause-Rep Calf Raises - 3 x 8-10 6. Pump-Out Calf Raises - 3 x 18-20 7. Toes-Inward Leg Extensions - 3 x 18-20, last set triple dropset to failure Notes: Start with High-Bar Back Squats. 2-3min rests between same exercises. One very light warm-up set each exercise before the sets above. Work up to heaviest weight by 2nd set. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 4, 5, 6, 7 to failure) =================================================== Checkout: Free E-book(Gym For Busy People): https://fasterfiles.net/1059161 Custom Keto Diet https://e28115p23251xrz-s6-85y9p9a.hop.clickbank.net yoga burn: https://0d4d9xk-01weqe-ts5p18jvy5n.hop.clickbank.net/ The Smoothie Diet: 21 Day Rapid Weight Loss Program https://d807b3r2-1yg-hwcvl3ilar5w0.hop.clickbank.net/ Okinawa Flat Belly Tonic (view mobile): https://c6fff8uz665gwrm8po3av53s8g.hop.clickbank.net/ =================================================== ❗️My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a pleateau in progress with your current routine. In the end, progressive overload is what will drive hypertrophy (muscle gain), and the best way to actively measure progressive overload “accurately” is to measure the total volume of work done on that muscle group(s) and increase that volume by a small increment at each proceeding recurrence of that muscle group throughout your program. The easiest way to ensure you’re increasing volume is by keeping the exercises of each recurrence of that muscle group a constant (doing the same exercises at each recurrence) in order to eliminate exercise variance as a variable that could affect total volume of work done on that muscle group just by the nature of engaging in different exercises

1. Pause-Rep Incline Dumbbell Press - 4 x 6-9 2. Underhand Bench Press to Upper Abdomen - 4 x 10-12 (be careful with shoulders) 3. Sven Press - 4 x 12-15 4. Supinated-Grip Lower Chest Cable Flys - 2 x 8-10, 2 x 15-16 5. Pronated-Grip Upper Chest Cable Flys - 4 x 15-16 6. Lower Chest Press Dropset - 3 x 8-10 to failure, drop 25-45lb AMRAP, drop 25-45lb AMRAP 7. Overhead Dumbbell Trice Extension - 2 x 8-10, 3 x 16-18 Notes: 2-3min rests between same exercises. One very light warm-up set each exercise before the sets above. Work up to heaviest weight by 2nd set. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 3, 4, 5, & 7 to failure) =========================================== Checkout: Free E-book(Gym For Busy People): https://fasterfiles.net/1059161 Custom Keto Diet https://e28115p23251xrz-s6-85y9p9a.hop.clickbank.net yoga burn: https://0d4d9xk-01weqe-ts5p18jvy5n.hop.clickbank.net/ The Smoothie Diet: 21 Day Rapid Weight Loss Program https://d807b3r2-1yg-hwcvl3ilar5w0.hop.clickbank.net/ Okinawa Flat Belly Tonic (view mobile): https://c6fff8uz665gwrm8po3av53s8g.hop.clickbank.net/

================================= Checkout: Free E-book: https://fasterfiles.net/1059161 Custom Keto Diet https://e28115p23251xrz-s6-85y9p9a.hop.clickbank.net yoga burn: https://0d4d9xk-01weqe-ts5p18jvy5n.hop.clickbank.net/ The Smoothie Diet: 21 Day Rapid Weight Loss Program https://d807b3r2-1yg-hwcvl3ilar5w0.hop.clickbank.net/ Okinawa Flat Belly Tonic (view mobile): https://c6fff8uz665gwrm8po3av53s8g.hop.clickbank.net/ =========================================== Pretty sure Spartans didn’t actually have all this equipment but hey it’s the mindset that counts. 1. Weighted Dips Dropset - 3 x 6-8, 3 x 10-12 drop weight and AMRAP 2. Starter: Partial/Full-Rep Alternating Incline Dumbbell Press - 4 x 6-9 3. UCV High Raises - 4 x 10-12 SUPERSET 1: 4. Plate Squeeze Press Pullover - 4 x 8-10 5. Weighted Sphinx Push-Ups on Bench - 4 x 8-10 SUPERSET 2 (burnout): 6. Supinated-Grip Cable Tricep Kickbacks - 4 x 18-20 7. Wide Upper Chest Flys to Forehead - 4 x 18-20