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Home Training MP Full Body Workouts Intensity Training Workout- Back and Shoulders

Intensity Training Workout- Back and Shoulders



Intensity Training Workout- Back and Shoulders

 

Intensity training will provide you with the greatest results guys, if you do it properly. You need to follow the "all-or-nothing" principle when in the gym, meaning you need to contract the muscle to its fullest potential with the heaviest loads possible. Either all of your muscle fibers are being utilized and you will grow or only some of your muscle fibers will be required, not forcing enough of an impetus to grow. Here is a highly intense routine to perform with back and shoulders. This will provide you amazing results. Although it's only 2 sets per bodypart, each one is to complete failure and will force your muscles to be stimulated.


Pull-Ups- Weighted 45 lbs. to failure. Then get help from a spotter to force out the negative reps. Then immediately drop it to 25 lbs. and go to failure. Then get help from a spotter to force out the negative reps. Then hold your chin above the bar until failure.

Rest 3 minutes

 

 

Snatch and Press- 155 lbs. to failure. Then immediately drop it to 135 pounds and go to failure. Then immediately drop it to 95 lbs. and go to failure. Then drop it to 75 lbs. and go to failure.

 

Rest 5 minutes

 

 

Seated Cable Row- 250 lbs. to failure. Then get help from a spotter to force out the negative reps. Then immediately drop it to 175 pounds and go to failure. Then get help from a spotter to force out the negative reps. Then drop it to 135 lbs. and go to failure. Then get help from a spotter to force out the negative reps. Then hold the bar in close to your chest, squeezing with your back not your biceps until failure.

 

Rest 3 minutes

 

 

Side Lateral Raises- Start out at 35 pounds and go to failure. Then get help from a spotter to force out negative reps. Then immediately drop it to 30 pounds and go to failure. Then get  help from a spotter to force out the negative reps. Then drop it to 25 pounds and go to failure. Then get help from a spotter to force out the negative reps. Then drop it to 20 pounds and go to failure. Then get help from a spotter to force out the negative reps.Then drop it to 15 pounds and go to failure. Then hold it at the top position until you can't hold it anymore.



 

This routine is incredibly exhausting. Please only perform this once a week and make sure you don't exercise for a few days after you perform this.



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