12 Week Lean Muscle Trainer Day 60 Shoulders

Remember that you should be doing your two cardio sessions every day, morning and evening. To get the most out of this trainer, it’s imperative that you do all your cardio sessions. This week’s cardio has been straight forward, 2 sessions of 60-minute steady state cardio each day.

For today’s workout, we’ll be training our shoulders with the focus on our rear delts. Our workout will consist of giant sets and super sets, we won’t be doing any functional HIIT moves.

The first giant set will consist of 3 sets of 10 on the rear pec deck, rear delt dumbbell raises, and dumbbell front raises. Remember to squeeze on all these exercises as you contract. These moves will help your rear delts pop to give you that “3D” look. Then we’ll be doing our second giant set of seated dumbbell shoulder presses, standing lateral raises, and cable front raises. You need to dig deep on these exercises and bring your arms all the way up. Watch how I help Kai and Danielle push through these exercises, so they perform them across the full range of motion. At this point in the trainer you’ll be feeling fatigued and weak, but you need to push past those feelings. Pushing through the full range of motion for these exercises will help you recruit more muscle fibers.

Finally, we’ll do a superset of Side to Side Front Raises and then Standing Side Raises.

Cardio

60 minutes

If the weather permits, do some of your cardio outside to break up the monotony.

Workout

Reverse Pec Deck 3 Sets / 10-15 Reps Giant Set: Reverse Pec Deck, Rear Delt Dumbbell Raises, Dumbbell Front Raises
Rear Delt Dumbbell Raises 3 Sets / 10-15 Reps
Dumbbell Front Raises 3 Sets / 10-15 Reps
Seated Dumbbell Shoulder Presses 3 Sets / 10-15 Reps Giant Set 2: Seated Dumbbell Shoulder Presses, Standing Lateral Raises, Cable Front Raises
Standing Lateral Raises 3 Sets / 10-15 Reps
Cable Front Raises 3 Sets / 10-15 Reps
Side to Side Front Raises 3 Sets / 10 Reps
Standing Side Raises 3 Sets / 10 Reps

Cardio

60 minutes

Gethin’s Go To

At this point in the trainer, Kai and Danielle were tired as you likely are. The most important thing to remember about this trainer is that it’s only an hour of sacrifice. And you have the rest of the day to recover when you’re outside the gym. Focus on the quality of your workout and not the quantity. Regardless of if you’re using heavy weight or lighter weight, focus on breaking your muscle down and stressing it so that your muscles can adapt and grow. A lot of people think you need to spend several hours in the gym but most of those people spend a bulk of that time socializing or scrolling through their phone. Get the most out of your time in the gym.

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