Thread by @Gabepluguez

CHEST & SHOULDER BLASTER

(My 45 minute workout)

Incline BB Bench to start.

3 sets.
3-8 reps on Monday.
9-12 reps on Thursday.

Think “Upper arm bones across body”.

Not just “hands up”

SMITH MACHINE SHOULDER PRESS.
*with band resistance.

Set 1: 5-8 Reps
Sets: 2 & 3: 9-12 Reps

Think “Smash shoulders into ears”.

And before you trash the smith machine 👇

This exercises has better:

- Profile
- Bracing
- Alignment

Than your standard Barbell OHP.

So your delts can work harder per set.

Low on time and want results - emotionally unattach from “hardcore lifts” 🤷‍♂️

PEC DEC MACHINE

Set 1: 6-10 reps
Sets 2 & 3: 11-15 reps

Lets your shoulder blades more freely around the back pad.

Think “upper arm bones across body””.

Why am I holding it like this???

This brand of pec deck sucks haha.

The handles swivel.
This is bad for bracing.

Bad bracing = less muscle growth per set.

Any other brand, hold the normal handles. 🤣🤣

CUFF LATERAL RAISE.

Set 1: 6-10 reps
Sets 2 and 3: 11-20 reps

Set the pull around hand height.

Think “elbows out to the side”

Keep your pinkies high.

And hold on for dear life.

DON'T DITCH THE LAST REP.

P.S. I'm looking for a few more people who want to gain confidence in their bodies just by using my app.

DM me "App" and I'll get you all the details.

DM me "App"👇
twitter.com/messages/compo…

P.S. I'm looking for a few more people who want to gain confidence in their bodies just by using my app.

DM me "App" and I'll get you all the details.

DM me "App"👇

twitter.com/messages/compo…