Ultimate Shoulders Vol 2 - Ella New Physique Look

ACCELERATED HYPERTROPHY VOL. 2 2 0 1 7 BY ELEONORA DOBRININA

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ABOUT THIS WORKOUT Shoulders are one of the most challenging muscle groups for adding size, due to the unique structure of the shoulder joint. Being the most mobile joint in the body, the shoulder relies on numerous muscles to provide stability. This means that you need to use a great number of exercises in order to train numerous angles, then you would for any other body part.

And to make it even more challenging, the shoulders contain a wide variety of muscle fiber types, with each favoring different reps and types of tension

Designed by Eleonora Dobrinina IFBB Pro athlete [email protected]









IMPORT IMP ORTANT ANT NOTICE NOTICE You should always consult your physician or other healthcare provider before changing your diet or starting an exercise program.









GLOSSARY TEMPOS, TERMS AND ABBREVIATIONS 2 0 1 8









TEMPO EXPLANATION First Digit: refers Digit: refers to the lowering or eccentric phase of the lift. For example, with a Barbell Curl exercise performed with a 4010 tempo, you’d lower the barbell in 4 seconds.

Second Digit: refers to the length of time spent at the bottom position of the lift. This is the point that the lift transitions from the lowering to returning to the starting position. For example, with the Curl, you’d lower to the bottom position and immediately begin lifting to the start position.

Third Digit: refers to ascending or concentric phase of the lift. This is the amount of time it takes you to get to the top of the lift. For example, with the Curl, you’d rise to the starting position po sition in 1 second. Make note that due to fatigue, the concentric tempo might exceed 1 second, which is acceptable as long as you attempt to move the barbell/DB as fast as possible.

Fourth Digit: refers Digit: refers to the length of time you should pause at the top of th e lift. For example, with the Curl, you wouldn’t pause at the top before lowering for the next rep.









TERMS & ABBREVIA ABBREVIATIONS TIONS AMRAP: abbreviation AMRAP: abbreviation that means "As "As Many Reps As Possible," Possible," meaning to do a circuit of exercises as many times as possible within a specific period of time. BB: barbell. DB: dumbbell. EMOM: “EMOM” stands for “every minute on the minute” and it’s when you begin a prescribed number of reps of an exercise at the top of a minute and then rest for whatever time you have left until the next top-of-minute. FT: fast tempo. REP: repetition. RPE: abbreviation of “Rating of Perceived Effort”. Effort”. 10: Max effort Activity – completely out of breath and unable to speak 9: Very 9: Very Hard Activity – difficult to breath and can speak 1-2 words 7-8: Vigorous Activity – short of breath and can speak 1-2 sentences 4-6: Moderate Activity – can hold a short conversation 2-3: Light Activity – light exertion, comfortable pace used for warming /cooling down 1: Very 1: Very Light Activity – no exertion SSC: short for “Steady State Cardio”. Is simply a cardio workout that is a continuous, steady effort, as opposed to an interval cardio workout where you vary your energy output. Any cardiovascular/aerobic activity that is sustained for an extended time (usually starting at about 10 to 15 minutes for beginners and 20 to 90 minutes for more fit athletes) at a fixed intensity qualifies as steady state training.











MIXED METHODS









PROGRAM A A1. Seated Bradford Press 8 reps* Rest 30 seconds A2. Seated DB Neutral Shoulder Press

10 reps 3010 tempo Rest 30 seconds

PERFORM 3 SETS

A3. Scott Lateral Raise

10 - Rest Pause reps 2010 tempo Rest 90 - 100 seconds

B1. Standing BB Shoulder Press

8 reps 4010 tempo Rest 30 seconds PERFORM 3 SETS B2. BB Push Press**

AMRAP 2010 tempo Rest 90 seconds

C1. Lateral Push Away

10 reps 2010 tempo Rest 30 seconds PERFORM 3 SETS C2. Seated Rope Handle Face Pull










PROGRAM B A1. Bent Over DB Lateral Raise 12 reps 2010 tempo Rest 20 seconds A2. Seated DB Lateral Raise

12 reps 2010 tempo Rest 20 seconds PERFORM 3 SETS A3. 45 degree Incline DB Front Raise

12 reps 2010 tempo Rest 20 seconds A4. DB Y Press

10 - 12 reps 2010 tempo Rest 90 - 100 seconds

B1. Seated DB Neutral Shrugs*

8 - 10 reps 2012 tempo Rest 20 seconds PERFORM 3 SETS B2. Side Lying DB Lateral Raise


C. Seated BB Shoulder Press**

25 reps Rest 90 seconds

PERFORM 1 SET









TRAINING SPLIT OPTION 1: Day 1: Program A Day 2: Off Day 3: Program B Day 4: Off Day 5: Program A Days 6 & 7: Off Day 8: Program B Day 9: Off Day 10: Program A Day 11: Off Day 12: Program B Days 13 & 14: Off

OPTION 2: Day 1: Program A Day 2 & 3: Off Day 4: Program B Days 5 - 7: Off

CYCLE









SPECIAL PERFORMANCE INSTRUCTIONS SUPER SETS B1. Standing BB Shoulder Press

8 reps 4010 tempo Rest 30 seconds PERFORM 3 SETS B2. BB Push Press**

AMRAP 2010 tempo Rest 90 seconds

Step 1: Perform B1 for 8 reps Step 2: Rest 30 seconds Step 3: Perform B2 for As Many Reps As Possible Step 4: Rest 90 seconds Step 5: Perform B1 for 8 reps Step 6: Rest 30 seconds Step 7: Perform B2 for As Many Reps As Possible Step 8: Rest 90 seconds Step 9: Perform B1 for 8 reps Step 10: Rest 30 seconds Step 11: Perform B2 for As Many Reps As Possible Step 12: Rest 90 seconds











SPECIAL PERFORMANCE INSTRUCTIONS TRI SETS A1. Seated Bradford Press 8 reps* Rest 30 seconds A2. Seated DB Neutral Shoulder Press


PERFORM 3 SETS

A3. Scott Lateral Raise

10 - Rest Pause reps 2010 tempo Rest 90 - 100 seconds

Step 1: Perform A1 for 8 reps Step 2: Rest 30 seconds Step 3: Perform A2 for 10 reps Step 4: Rest 30 seconds Step 5: Perform A3 for 10 reps, rest 20 seconds and then perform As

















SCOTT

BRADFORD

LATERAL RAISE

PRESS

PUSH

BENT OVER REAR

PRESS

LATERAL RAISE

INCLINE

LATERAL

FRONT RAISE

PUSH AWAY

SEATED ROPE

SEATED DB NEUTRAL

HANDLE FACE PULL

SHOULDER PRESS

















PRE-WORKOUT SUPPLEMENTS 30 MINUTES PRIOR TO TRAINING BETA ALANINE: 2 grams TYROSINE: 500 - 1,000 grams CITRULLINE: 5 - 6 grams

Beta Alanine may cause a skin tingling sensation, in which case, you should reduce the dosage.

WORKOUT SUPPLEMENTS WHEY PROTEIN ISOLATE: 25 grams DEXTROSE: 30 grams

POST-WORKOUT SUPPLEMENTS IMMEDIATELY IMMEDIATEL Y AFTER TRAINING WHEY AND CASEIN PROTEIN: 25 grams total DEXTROSE: 30 grams











I know you’ll LOVE these workouts, as they are some of my favorites! Please make certain to take before and after photos, I want to see all your gains!!!!!!! And please remember to use a weight that is challenging for the reps used in the workouts! And please make sure you use tempo!! Every part of this program, from reps to

Ultimate Shoulders Vol 2 - Ella New Physique Look

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