Shoulder and back workout!

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vagnerzoey
vagnerzoey Posts: 19 Member
in Fitness and Exercise
Here’s my plan for tomorrow :) just wrote it out! Enjoy
«1

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  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    Most trainers recommend doing isolation exercises after compound movements, not before.

    If that sentence didn't make sense, you probably should follow a pro-designed program instead of crafting your own. :+1:
  • stanmann571
    stanmann571 Posts: 5,728 Member
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    Cherimoose wrote: »
    Most trainers recommend doing isolation exercises after compound movements, not before.

    If that sentence didn't make sense, you probably should follow a pro-designed program instead of crafting your own. :+1:

    Exactly right. Even though some pro-designed programs for certain goals/athletes do isolation first. But, that requires understanding exactly what the goals of each exercise are And certainly understanding the difference between isolation and compound.
  • Lean59man
    Lean59man Posts: 714 Member
    edited November 2017
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    Work the big muscle groups before the smaller ones is what they are saying.

    So do the arm exercises like curls and tricep work later so your arms aren't all tired out before you do back and shoulders.

    For example:

    Presses and shoulder work
    Back work
    Arms

    Here's a full-body routine I made for my wife...

    Plank - 1 minute
    Goblet squats - 3 x 35 reps holding a dumbbell or plate
    Standing calf raises - 3 x 12-15 reps
    Bench press - 3 x 8-12 reps
    Lat pulldown - 3 x 8-12 reps
    Standing barbell press - 3 x 8-12 reps
    EZ bar curl - 3 x 8-12 reps
    Deadlift (once per week) - 1 set of 8-12 reps
    Treadmill or Airdyne for 20 minutes

    Add weight if you can get 12 reps on all sets of an exercise.
    Do this workout 3 times a week.
  • vagnerzoey
    vagnerzoey Posts: 19 Member
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    I’m a surfer, diver, and rock climber. My arms and back take aaaaaaa lot of work to get anywhere near tired. Hence why I do a lot, it’s all for endurance of my muscles. I get it though haha, trust me.
  • stanmann571
    stanmann571 Posts: 5,728 Member
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    Chieflrg wrote: »
    144 reps of curls? :no_mouth:

    Does seem excessive.
  • stanmann571
    stanmann571 Posts: 5,728 Member
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    vagnerzoey wrote: »
    I’m a surfer, diver, and rock climber. My arms and back take aaaaaaa lot of work to get anywhere near tired. Hence why I do a lot, it’s all for endurance of my muscles. I get it though haha, trust me.

    Then LIFT HEAVIER.
  • vagnerzoey
    vagnerzoey Posts: 19 Member
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    Lol
    Ok
  • stanmann571
    stanmann571 Posts: 5,728 Member
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    Yeah... pretty simple... If you can do 150 reps, do more weight and fewer reps.
  • lorrpb
    lorrpb Posts: 11,464 Member
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    Chieflrg wrote: »
    "EZ bar curl - 3 x 8-12 reps"
    144 reps of curls? :no_mouth:

    3x8=24 or 3x12=36
  • Ironandwine69
    Ironandwine69 Posts: 2,432 Member
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    Bicep curls for back and shoulders?
    Also so many damn curls. And no pull ups?
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
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    Hmm..
  • jemhh
    jemhh Posts: 14,261 Member
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    Reading about those curls is making my elbows hurt.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited November 2017
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    vagnerzoey wrote: »
    I’m a surfer, diver, and rock climber. My arms and back take aaaaaaa lot of work to get anywhere near tired. Hence why I do a lot, it’s all for endurance of my muscles. I get it though haha, trust me.

    If you increase intensity correctly you can either match or increase your strength & endurance.

    I would cut your curl volume at least by half, increase the intensity, and add pull ups and barbell rows.

    This would also help your grip strength which will be more specific training for rock climbing. Also this will make your time lifting more efficient.
  • vagnerzoey
    vagnerzoey Posts: 19 Member
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    My workout was different than this today just so you know
    Wish I️ could delete this or knew how because now I️ just feel embarrassed
  • vagnerzoey
    vagnerzoey Posts: 19 Member
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    So... looked at the workout and realized it wasn’t even edited how it was written down on paper and now it makes sense about the hate D: guys, i didn’t do that many curls I swear haha anD I don’t know why I didn’t double check what was posted lol. What i wrote down on paper was what i meant to post but I’m too ADD to even follow that lol
    Now I’m laughing
  • stanmann571
    stanmann571 Posts: 5,728 Member
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    lorrpb wrote: »
    Chieflrg wrote: »
    "EZ bar curl - 3 x 8-12 reps"
    144 reps of curls? :no_mouth:

    3x8=24 or 3x12=36

    From the OP
    4x12
    Bicep Curl
    Cross Body Hammer Curl
    Cable Bicep Rope Curl

    48x3
    144

    The OP has come back and stated that was an error.
  • vagnerzoey
    vagnerzoey Posts: 19 Member
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    A lot of it was an error lol. Wish i could reupload! Will let this thread die

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