🗒️ Intermediate’s Barbell Soulder Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Intermediate Barbell Shoulder Routine
✋ Tips for Effective Preparation!!
- When doing barbell exercises, make sure to maintain a stable core and avoid any shaking in the upper body.
- When performing heavy weightlifting, always make sure to install a safety bar and wear a supporter while exercising!
- If your posture is not good, the risk of injury increases as you perform heavier weights. Make sure to practice proper posture consistently!
📝 Exercise list
Click on the exercise for detailed instructions.
Overhead Press
How To
- Hold the barbell with shoulder-width apart and place it in front of your shoulders.
- Push the barbell up while applying strength to your back and open your chest.
- Lower the barbell slowly with the same movement line as step 2 and return to the position in step 1.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Stand with your feet shoulder-width apart and grip the barbell with your hands slightly wider than shoulder-width apart.
Engage your core and press the barbell overhead, keeping your elbows slightly in front of the bar.
Keep your head neutral and avoid arching your back as you press the weight up.
Lower the barbell back down to shoulder level with control, maintaining proper form throughout the movement.
Gradually increase the weight as you become more comfortable and confident with the exercise.
Barbell Upright Row
How To
- Hold the barbell slightly narrower than the shoulder-width and place it slightly on your thighs.
- Raise the barbell while spreading your elbows to the sides.
- While maintaining tension on the shoulders, slowly lower it and return to the position in step 1.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Keep your core engaged and your back straight throughout the exercise.
As you lift the barbell, focus on pulling your elbows up and back, squeezing your shoulder blades together.
Avoid using momentum or swinging your body to lift the weight. Keep the movement controlled and steady.
Lower the barbell back down to the starting position in a slow and controlled manner.
Y Raise
How To
- Lie face down on the floor or lean against a bench to support your chest to effectively give stimulation to the target muscles.
- With your arms in a Y shape, raise your arms as high as you can.
- Slowly lower your arms until your back is completely relaxed.
sets: 4 sets
reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with light weights and gradually increase the resistance as you get stronger.
Focus on maintaining proper form throughout the exercise to avoid injury.
Engage your core muscles and keep your back straight during the movement.
Control the movement and avoid using momentum to lift the weights.
Breathe out as you lift the weights and breathe in as you lower them.
Perform the exercise in a slow and controlled manner to maximize muscle activation.
Barbell Shrug
How To
- With your feet shoulder-width apart, hold the barbell shoulder-width apart and place it in front of your thighs.
- Raise your shoulders as much as possible as if trying to touch your ears with your shoulders.
- Slowly lower your shoulders and return to the starting position while feeling resistance in your trapezius muscles.
Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start with a light weight to focus on proper form and technique.
Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Keep your shoulders relaxed and your core engaged throughout the exercise.
Exhale as you lift your shoulders up towards your ears, squeezing your shoulder blades together.
Hold the contraction for a second, then slowly lower the barbell back down to the starting position.
Perform the exercise in a controlled manner, avoiding any jerking or swinging motions.
Barbell Front Raise
How To
- Stand with your feet shoulder-width apart and grab a barbell with both hands.
- Slowly raise the barbell in front of you with your arms straight. At this time, lift the muscles of the front of the shoulder as if they were contracting.
- Slowly lower the raised arm while feeling the tension of the front of the shoulder.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Stand with your feet shoulder-width apart and hold the barbell in front of your thighs with an overhand grip.
Keep your core engaged and your back straight throughout the exercise.
Slowly raise the barbell in front of you, keeping your arms straight and your shoulders relaxed.
Pause for a moment at the top of the movement, then slowly lower the barbell back down to the starting position.
Perform the exercise in a controlled manner, avoiding any swinging or jerking motions.
Push Press
How To
- Stand with your feet slightly narrower than shoulder-width apart and hold a barbell over each shoulder with palms facing forwards.
- Keep your upper body straight, bend your knees, and push the barbell over your head.
- Push the barbell until your arm is straight, and slowly lower the barbell and return to the step 1 position.
Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Stand with your feet shoulder-width apart and grip the barbell with your hands slightly wider than shoulder-width.
Bend your knees slightly and engage your core before initiating the movement.
As you press the weight overhead, use the power from your legs and hips to generate momentum.
Keep your elbows slightly in front of the barbell to maintain stability and control.
Exhale as you press the weight overhead and inhale as you lower it back down.
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