11/02/2023
Hi everybody, my name is Noah Deutsch and this is a quick shoulder/chest/bicep workout. Should take 60 minutes depending on rest time!
Exercises in order:
1. Incline Barbell Vhest Press (slow tempo w/pause reps) 3x8-12 reps
- While doing this exercises focus on your elbows staying in the natural path of alignment. Squeeze every rep and imagine splitting the bar in half while bringing it down to your chest.
2. Chest Fly Extension (with burnout) 3x10-12 reps w/burnout
- With the exercise you want to go light, force the reps and keep a tempo of 1-2-3. 3 seconds down 3 seconds up. Use a lighter weight as the extension can be difficult with the heavier you go
3. Barbell Shoulder Press (21s) - 3x21s
- Remember, whatever weight you do 8-12 reps with, drop that by literally everything. This is brutal, this is challenging and you’ll humble yourself really quick! Do a warmup set with just the bar to get a feel (or even use a preload bar)
4. Seated Shoulder Press - 2-3 sets of 10 reps
- For this use your 50-65% and really grind those reps. For an additional challenge, once you use all the gas in your tank, quarter rep the bar until you can’t lift it anymore. FEEL THE BURN BABY!
5. Bicep Curl to Shoulder Press - 3x8 reps
- On this exercise, I like to alternate how i do the reps. I’ll do single arm for 4 reps each side then transition into both arms at the same time. No wrong way to do your reps. Make it work for you and feel the energy/muscles growing. Keep your back tight, shoulders tight and squeeze at the top
6. Barbell Standing Curls (slight lean) 3x12-15 reps
- Find a weight that you feel comfortable with, don’t go to heavy, don’t go to light. Do a warmup set and go up from there. Your final set should be your most challenging!
