workout pain-reducing techniques.

DAY 4- Shoulders / Vertical Back / Neck & Traps

Warm-Up

Each workout begins with a 10-15 minute warm-up all of your joints and muscles to get them ready for the workout. Feel free to use the warm-up I lay out in my Best Body workouts. The idea is to lube up your joints and warm up the muscles.

The Workout

7 supersets in a row – 2 of them single limb sets – 5 of them with 2 exercises apiece

Superset #1

Wide Grip Pulldowns / Assisted Chins supersetted with
Overhead Shrugs (barbell or dumbbells)

2 Exercises - 5 MINUTES - Set your timer
5 reps per exercise per set - using a weight you could perform 10-15 reps with
Keep proper form – I would rather see you use less weight or perform fewer reps
Minimize rest between sets
No partial reps – full range of motion
If you can’t complete 5 reps on a set, lower the weight for the next set
After 5 minutes, wipe up your sweat and move onto Superset #2

Superset #2

Narrow Grip Pulldowns (or assisted Narrow Grip Pull-Ups)
DB Waiter Walks

2 Exercises - 5 MINUTES - Set your timer
5 reps per exercise per set of Pulldowns - using a weight you could perform 10-15 reps with
30 STEPS per set for Waiter Walks – be aware of your environment as you walk – no tripping
Keep proper form – I would rather see you use less weight or perform fewer reps
Minimize rest between sets
No partial reps – full range of motion
If you can’t complete 5 reps on a set, lower the weight for the next set
After 5 minutes, move onto Superset #3

Superset #3

Face Pulls on Pulldown Machine (or bands)
BB or DB Front Raises (or bands)

2 Exercises - 5 MINUTES - Set your timer
5 reps per exercise per set - using a weight you could perform 10-15 reps with
Keep proper form – I would rather see you use less weight or perform fewer reps
Minimize rest between sets
No partial reps – full range of motion
If you can’t complete 5 reps on a set, lower the weight for the next set
After 5 minutes move onto Superset #4

Superset #4

Single Arm Dumbbell Side Lateral Raise - dumbbell, kettlebell, band

1 Exercise - 5 MINUTES - Set your timer
5 reps per arm, alternating left, right, left, right… using a weight you could perform 10-15 reps with
Keep proper form – I would rather see you use less weight or perform fewer reps
Minimize rest between sets
No partial reps – full range of motion
If you can’t complete 5 reps on a set, lower the weight for the next set
After 5 minutes, stagger on over to Superset #5

Superset #5

4-Way Neck Flexion - (replace machine resistance with hand reistance ONLY)
Straight Arm Pulldowns - (cable or band)

2 Exercises - 5 MINUTES - Set your timer
5 reps per exercise per set - using a weight you could perform 10-15 reps with
Keep proper form – I would rather see you use less weight or perform fewer reps
Minimize rest between sets
No partial reps – full range of motion
If you can’t complete 5 reps on a set, lower the weight for the next set
After 5 minutes, have faith that you’re almost finished and move onto Superset #6

Superset #6

Straight Arm Pushdown - (cable or band)
DB Shoulder Press - (DB, KB or band)

2 Exercises - 5 MINUTES - Set your timer
5 reps per exercise per set - using a weight you could perform 10-15 reps with
Keep proper form – I would rather see you use less weight or perform fewer reps
Minimize rest between sets
No partial reps – full range of motion
If you can’t complete 5 reps on a set, lower the weight for the next set
After 5 minutes, rejoice in the knowledge that you have only 5 more minutes to go

Superset #7

Single Arm Dumbbell Side Lateral Raise - dumbbell, kettlebell, band

1 Exercise - 5 MINUTES - Set your timer
5 reps per arm, alternating left, right, left, right…using a weight you could perform 10-15 reps with
Keep proper form – I would rather see you use less weight or perform fewer