Learning tips:

This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at those who want to lose weight and gain muscle and is suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou.com/baodian.html Relevant parts are replaced by actions here.

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Day 10 will be a separate workout for the shoulders. If you don’t understand something, you can watch Coach Chris’s exercise video.

Exercise Tips:

★Chris was preparing to fly to Los Angeles, and he brought a lot of food with him in Ziploc bags and Tupperware carrying boxes;

★If you use the behind-the-neck press, don’t let the barbell go below your head;

★If you use a press machine to perform one-arm presses, be sure to use your other hand to stabilize yourself to avoid injury;

★Chris used some cheats, but don’t try them unless you are very experienced;

★In shoulder shrug training, it is recommended to use a power belt to ensure that you are completely exhausted, rather than holding the forceexhausted;

★About the technical application of FST-7, you should pay more attention to it. This technology can change your status!

Day 10: Shoulder Muscle Exercise Plan

Aerobic

20 minutes

Smith machine shoulder press

2Warm-up set, 8-10 times

3Group increasing weight, 8-10 times to exhaustion

Press single-arm press

1Warm-up set, 8-10 times

2Group, 10-12 times Exhausted.

11 descending set—no rest Lower the weight three times and fail all the time!