20 Lb Of Hollywood Muscle - Superhero Workout 5h1r30

20 lbs. of Hollywood muscle - superhero workout Weeks 1-4: Lateral head of the shoulders and traps Weeks 5-8: Biceps and clavicular portion of the pectoral Weeks 9-12: Shoulders

WEEKS 1-4: Lateral head of the shoulders and traps Monday (Shoulders conjugate/Traps heavy) 1. Seated dumbbell press: 4 x 6-8 2. Upright rowing: 3 x 10-12 3. Seated incline lateral raise: 3 x 10-12 4. Arnold press: 3 x 8-10 5. Lateral raise: 1 x 100 (take pauses if needed) 6. Barbell power shrugs: 5 x 5 Tuesday (Quads/Hams/Biceps/Triceps) 1. Back squat: 1 x 15, 1 x 12, 1 x 8, 1 x 20 2. Romanian deadlift: 1 x 12, 1 x 10, 1 x 8, 1 x 15 3. Barbell curl: 3 x 6-8 4. Close-grip decline press: 3 x 6-8 5. Preacher curl: 3 x 10-12 6. Decline dumbbell triceps extension: 3 x 10-12 7. Hammer curl: 3 x 12-15 8. Cable triceps extension: 3 x 12-15 Thursday (Traps conjugate/Shoulders heavy) 1. Barbell shrugs: 4 x 6-8 2. Haney shrugs (behind the back shrugs in the Smith machine): 3 x 10-12 3. Upright rowing: 3 x 10-12 4. Standing calf machine shrugs: 3 x 8-10 5. Rear delt machine: 1 x 100 6. Military press: 5 x 5

Saturday (Chest/Back) 1. Incline bench press: 3 x 6-8 2. Bent over barbell rowing: 3 x 6-8 3. Flat dumbbell bench press: 3 x 10-12 4. Lat pulldown: 3 x 10-12

5. Decline bench press: 3 x 12-15 6. Seated rowing: 3 x 12-15

Weeks 5-8: Biceps and clavicular portion of the pectoral Monday (Upper chest conjugate/Biceps heavy) 1. Incline bench press: 4 x 6-8 2. Low-incline dumbbell press (stop short of lockout) : 3 x 10-12 3. Incline cable flies: 3 x 10-12 4. Low-pulley crossover: 3 x 8-10 5. Bench press: 1 x 100 (take pauses if needed) 6. Barbell curl: 5 x 5 Tuesday (Quads/Hams) 1. Back squat: 1 x 15, 1 x 12, 1 x 8, 1 x 20 2. Romanian deadlift: 1 x 12, 1 x 10, 1 x 8, 1 x 15 3. Leg press: 3 x 10-12 4. Gironda leg curl (leg curl with an elevated torso, as in a push-up position) : 3 x 10-12 5. Leg curl: 1 x 100 Thursday (Biceps conjugate/Upper chest heavy) 1. Barbell curl: 4 x 6-8 2. Reverse preacher curl: 3 x 10-12 3. Hammer curl: 3 x 10-12 4. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm) : 3 x 5-6 per side 5. Preacher curl: 1 x 100 6. High incline dumbbell press: 5 x 5 Saturday (Back/Triceps) 1. Barbell rowing: 3 x 6-8 2. Fat-man pull-ups: 3 x max 3. Weighted chins: 3 x 6-8 4. Lat pulldown: 3 x 10-12 5. Decline EZ-bar triceps extension: 5 x 6-8 6. Rope triceps extension: 5 x 12-15

Weeks 9-12: Shoulders Monday (quadriceps/hamstrings) 1. Back squat: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10 2. Leg press: 3 x 10-12 reps 3. Leg extension: 3 x 10-12 reps 4. Romanian deadlift: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10 Tuesday (Shoulders/Back) 1. Upright rowing: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10 2. Seated incline dumbbell lateral raise: 4 x 12-15 3. Cable lateral raise (one arm at a time) : 3 x 15-20 per arm 4. Barbell rowing: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10 5. Lat pulldown: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10 6. Haney shrugs: 3 x 12-15 reps Thursday (Biceps/Triceps) 1. Preacher curl: 4 x 8-10 2. Alternate dumbbell curl: 4 x 10-12 per arm 3. Reverse barbell curl: 4 x 12-15 4. Close-grip bench press: 4 x 8-10 5. Lying barbell triceps extension: 4 x 10-12 6. Rope triceps extension: 4 x 12-15 Saturday (Chest/Shoulders) 1. Decline dumbbell press: 3 x 8-10 2. Dips: 3 x max 3. Cable crossover: 3 x 12-15 4. Seated dumbbell press: 4 x 8-10 5. Standing lateral raise: 4 x 10-12 6. Front dumbbell raise: 4 x 12-15