Have you ever experienced shoulder pain?

Shoulder Pain?

Use this exercises to eliminate shoulder pain and strengthen your upper body

I had a severe injury in my shoulder and these exercices helped me a lot. If you go to the gym, you can hear many guys complaining about their shoulders. "Ohh! my shoulder this, my shoulder that" "man! I can't do military press!" Follow this routine and you will see fast results.

1. Cable face pull (2 or 3 SETS OF 12-15 REPS)

Attach a rope to the high pulley of a cable station and grab each end so your palms face each other.Step away until your arms are straight out in front of you and you feel tension in the cable. Now pull the middle of the rope toward your eyes by bending your elbows, squezzing your shoulder blades together, and flaring your upper arms out to your sides. To go back to the starting position, slowly straighten your arms in front of you.

BENEFIT: You will work the smaller muscles in your upper back, maintain shoulder rotation and strength, and improve trapezius strength, all of which enhances stability of your shoulder blades and shoulder joints 

2. Side-lying external rotation (2 or 3 SETS OF 12-15 REPS ON EACH SIDE) 
Tip: Many guys do this exercise standing. Do not do it. 

With a dumbbell in your right hand, lie on your left side with a rolled towel under your right elbow. Bend your left hand. Flex your raight elbow to 90 degres and rest the weight in front of your stomach. Do not bend your wrist. Keep your upper arm at your side as you rotate your right forearm to rise the weight until it's above your body. Slowly return to the starting position.

BENEFIT: Because you are on your side, you activate the rotator-cuff muscles on your back of your shoulder: these help maintain shoulder position during activities. The exercise also reduce the risk of tendinitis 

TRACKING YOUR WORKOUTS

Keep track of your workout progress and watch your motivation soar. Tracking lets you see the improvements you've made over time whether it's five seconds off your personal best or a 10 percent increase in weight lifted . Tracking your progress makes you aware that you've actually made progress, keeping you psyched to move on.

POST-WORKOUT SHAKE

To build lean muscle and speed recovery, consume 25 to 40 grams of protein within 30 minutes of finishing your workout. If you are already lean enough to see your abs, you can mix in 25 to 40 grams of carbs; otherwise, hold off until you've shed the belly.

Important Movements

There are 17 important movements.

1. Flat chest press
2. Wide grip pull down
3. Squat
4. Overhead press
5. Incline chest press
6. Hamstrings curls
7. Toe calf rises
8. Upright row
9. Bent over barbel row
10. Lung
11. Low cable row
12. Over head triceps press
13. Barbel curl
14. Preacher bench curl
15. Dumbell shrugs
16.Triceps push downs
17. Seated leg extension

3 Day Split Routine

This antagonistic multi-set training principle indicate the need to arrange the 3 days split routine as follows:

Day 1- Do back and chest

Day 2- Do Shoulders, Biceps, Triceps

Day 3- Do Quadriceps, Hamstrings, Traps

*perform calves, abs, and forearms randomly as desired.

This is a powerful routine!!

Antagonistic Multi-Set Training Principle

Along with the overload training principle, there is a scientific training principle that is complementary and very effective. It is called  the Antagonistic Multi-Set Training Principle. Antagonistic muscles are muscles, or groups of muscles, whose contractions provide for movement in opposing directions.