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HD Bodybuilding Workout #8

HD Bodybuilding: Shoulders and Tri’s


Flavors of the week:


Jack3d®: Blue Raspberry
Modern BCAA+™: Green Apple
OxyELITE Protein™: Banana


30 minutes prior to training: Pre-workout cocktail
1-2 scoops of Jack3d® Blue Raspberry mixed with 1 scoop of Green Apple Modern BCAA+™


Intraworkout: 2 scoops of Green Apple Modern BCAA+™ mixed with 20oz of water.


The Workout




DB Lateral Raise - What is a rest pause set? After completing your 10 reps, rest 15 seconds and start raising again to failure.

3x10 (Make all rest pause sets)


Military Press - “Lat’s get serious.” Utilize your lats in your press. Grip a little wider than shoulder width and tuck your elbows in. This will help get you the most power.
1x6 at 60% of max
1x8 at 70% of max
1x failure at 80% of max (rest pause set)


Rear Delt Flies- The rear delt is like the kid who gets picked last for dodgeball, but he could be your secret weapon. Working your rear delts can be a great way to help prevent rotator injury. Healthy rotators mean you can still bench Monday, Wednesday and Friday.


DB 6 ways - Start with a front raise. When arms are parallel to the floor pull elbows back (keep elbows high). Keep elbow fixed and rotate arms so that your fist is in line with your ear. Your fist and shoulder should create a 90 degree angle. Rotate arm back down so fist is parallel to floor. Extend arm out to side slowly lowering DB’s to your side.


Reverse Grip Bench Press - This is a favorite tricep demolishing movement of ours. Try a 3-1-1 tempo. 3 seconds down, 1 second pause and a second explosion.
1x6 60% of max
1x8 80% of max
1xfailure 80% of max (Rest pause set)


Skullcrushers - If you have elbow issues try using dumbbells and a hammer grip.


Gironda Rope Pull - With elbows and head resting on a bench, pull cable forward and lockout. On the negative portion of the movement your hands should touch your upper back.


Dips: Rep it out! Perform as many dips as you can in 30 seconds. Rest 30 seconds and repeat.
3x30 seconds


Finish your workout with 1 scoop of Banana OxyELITE Protein™™ with your beverage of choice.


The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.