Especially suitable for mothers who practice shoulder bottlenecks or have limited training time!

This set of movements is a high-intensity shoulder training developed by Jeff Cavaliere. Although there are only five groups of formal movements and only 20 in each group, you need to go all out because it is really explosive!

My typing is a little sour now? )

First of all, everyone must remember clearly that this set of movements is divided into five groups, and each group will be set with an activation group and a formal group.

Activation group:

You need to choose the right weight, which just makes you exhausted when doing 12! Then rest for 15 seconds and immediately enter the official group.

Formal group:

There is no specific number of formal groups. You only need to repeat this action 20 times. Note that you are likely to be exhausted after the sixth (or exhausted after the second). Never mind, rest 15 seconds to continue! You only need to complete 20 times, and this action is completely over, and you can enter the next group of training. Remember, there is only a rest time of 15 seconds between exhaustion and exhaustion.

The formal training is as follows:

Dumbbell press (activated)? Dumbbell explosive push (official)

I chose a weight of 7.5kg for this group. After activating the group, rest for 15 seconds, and immediately enter the official group. I basically finished it 20 times in three groups.

Dumbbell side lift (active)? Dumbbell side lift support for 5 seconds (official)

I chose a weight of 5kg for this group. After I finish activating the group, I will rest for 15 seconds and immediately enter the official group. The official group weight will be halved (I used 2.5kg)! This action is divided into four groups. Basically, the later you go, the less times each group repeats, which is too abusive. ...

Dumbbell pants (active/formal)

This action is relatively novel, and many friends have never heard of it. You can think of this action as lifting pants ~ I chose a dumbbell of 10kg and finished it in two groups.

Horizontal lifting before rope/dumbbell (active/formal)

This group of movements can be done with ropes and dumbbells, because the gantry of my gym is too wide, so I used 5kg dumbbells to complete it.

Face pull+push (activation)? Pull a face (formal)

The first time I tried face-to-face+recommendation, I was completely abused ... I look forward to your feedback ~

Note, if you think it is necessary to adjust and change the weight in this routine, then change it! We don't have to use the same weight under the number 12 to exhaust our active group, we can lower the weight to meet this condition!

Remember: nothing really valuable can be done easily and comfortably! Oil; Fuel filling; Make greater efforts