Shock Abs Workout for 400 Reps | Bodybuilding.com

Most likely, you heard a cliche compliment: “They have a good head on their shoulders” when someone’s mind is praised. If you are the one who raises, you want people to also notice the shoulders on which the head sits.

Wide shoulders maximize the V-shaped cone that everyone desires, reducing the waist. So you have to hit the delta hard! This great workout requires 400 reps, but it won’t take you more than 40 minutes if you do it right.

Tech Tips

Machine press

This 10×10 is not as crazy as it sounds, but you will feel it when you finish the 100th repetition. It is best to do this with a machine that has a stack so that you can quickly change the pin.

If you do not have access to the shoulder trainer, use what is in your gym, or even dumbbells, if necessary. Start with a light weight that you can easily do in 10 reps. Increase your weight, rest for 20 seconds and do another 10 repetitions. Repeat until you have completed 10 complete sets.

The last set should seem heavy, but you should be able to complete all reps. If you fail in repetition or two, not reaching the goal, do not worry Just reduce the weight a little for your next set.

Side rise

I like to do lateral lifts while sitting, so there is less opportunity to use the impulse from the rest of the body. If you prefer to stand, this also works. Once again, you should be able to make the first set without any problems. Add the weight of each set and rest for 1 minute between them. When you reach the last set, try to control the negatives on the way down. Do not let the weight fall.

Reverse Pec-Deck

This exercise is not about weight, but about cutting back deltas. So take your time moving the load. You must be at a standstill when you move weight and feel a reduction in the back deltas. Then slowly return to the beginning and repeat.

Yes, it will burn by the time you finish. But this is exactly what you need to develop these often forgotten heads of deltoids.

Car shrugs

It is true that traps are considered part of the upper back, but many people train them with deltas. However, if you do not have a simulator, choose a Smith machine or dumbbell. Do not be afraid to use belts here. The goal is to create traps, not your power.

Try to get a good cut on top. In addition, a normal speed rather than a slow pace is suitable for so many repetitions. If you need to stop a few repetitions because the weight was heavier than you thought, take a 10-second rest break and get back to work. Rest for 45 seconds and beat the second set.