20 Lb of Hollywood Muscle - Superhero Workout

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

WEEKS 1-4: 1-4: Lterl hed of the shoulders shoulders !d trps trps "o!dy #Shoulders co!$u%te&'rps co!$u%te&'rps he(y) 1. Seated Seated dum dumbbel bbelll pres press: s: 4 x 6-8 6-8 2. Uprig Upright ht ro rowing wing:: 3 x 1010-12 12 3. Seated Seated inlin inlinee latera laterall raise: raise: 3 x 10-1 10-12 2 4. !rno !rnold ld pres press: s: 3 x 8-1 8-10 0 ". #atera #aterall raise: raise: 1 x 100 100 $ta% $ta%ee pauses pauses i& needed needed'' 6. (a (arbe rbell ll pow power shrug shrugs: s: " x " 'uesdy #*uds&Hms&+,ceps&'r,ceps) 1. (a (a% % s)uat: s)uat: 1 x 1"* 1"* 1 x 12* 12* 1 x 8* 1 x 20 2. +om +omani anian an deadl deadli&t: i&t: 1 x 12 12** 1 x 10* 10* 1 x 8* 8* 1 x 1" 3. (a (arbe rbell ll ur url: l: 3 x 6-8 6-8 4. ,lose,lose-gri grip p deline deline press: press: 3 x 6-8 ". rea reaher url url:: 3 x 10-1 10-12 2 6. eline eline dumbbe dumbbell ll trieps trieps exte extensio nsion: n: 3 x 10-12 10-12 /. a amm mmer er url url:: 3 x 1212-1" 1" 8. ,able ,able tri trieps eps extensi extension: on: 3 x 1212-1" 1" 'hursdy 'hursdy #'rps #'rps co!$u%te&Shoulders he(y) 1. (a (arbe rbell ll shru shrugs gs:: 4 x 6-8 6-8 2. ane shrugs $behind the ba% ba% shrugs in the Smith Smith mahine': mahine': 3 x 10-12 10-12 3. Uprig Upright ht ro rowing wing:: 3 x 10-1 10-12 2 4. Standing Standing al& al& ma mahine hine shrug shrugs: s: 3 x 8-10 8-10 ". +ear +ear delt delt ma mahine: hine: 1 x 100 100 6. i ili lita tar r pres press: s: " x "

Sturdy #hest&+ck) 1. nli nline ne ben benh h pres press: s: 3 x 6-8 6-8 2. (ent (ent oe oerr barbell barbell rowing rowing:: 3 x 6-8 3. 5lat 5lat dumbbell dumbbell benh benh press press:: 3 x 10-1 10-12 2 4. #a #att pull pulldo down wn:: 3 x 10-1 10-12 2

". eline benh press: 3 x 12-1" 6. Seated rowing: 3 x 12-1"

Weeks -/: +,ceps !d cl(,culr port,o! of the pectorl "o!dy #pper chest co!$u%te&+,ceps he(y) 1. nline benh press: 4 x 6-8 2. #ow-inline dumbbell press $stop short o& lo%out' : 3 x 10-12 3. nline able ies: 3 x 10-12 4. #ow-pulle rossoer: 3 x 8-10 ". (enh press: 1 x 100 $ta%e pauses i& needed' 6. (arbell url: " x " 'uesdy #*uds&Hms) 1. (a% s)uat: 1 x 1"* 1 x 12* 1 x 8* 1 x 20 2. +omanian deadli&t: 1 x 12* 1 x 10* 1 x 8* 1 x 1" 3. #eg press: 3 x 10-12 4. 7ironda leg url $leg url with an eleated torso* as in a push-up position' : 3 x 10-12 ". #eg url: 1 x 100 'hursdy #+,ceps co!$u%te&pper chest he(y) 1. (arbell url: 4 x 6-8 2. +eerse preaher url: 3 x 10-12 3. ammer url: 3 x 10-12 4. ahine url 21 tehni)ue $li&t with 2 arms* lower in " seonds with 1 arm' : 3 x "-6 per side ". reaher url: 1 x 100 6. igh inline dumbbell press: " x " Sturdy #+ck&'r,ceps) 1. (arbell rowing: 3 x 6-8 2. 5at-man pull-ups: 3 x max 3. 9eighted hins: 3 x 6-8 4. #at pulldown: 3 x 10-12 ". eline ;-bar trieps extension: " x 6-8 6. +ope trieps extension: " x 12-1"

Weeks -12: Shoulders "o!dy #udr,ceps&hmstr,!%s) 1. (a% s)uat: 1 x 10* 1 x 8* 1 x 6* 1 x 8* 1 x 10 2. #eg press: 3 x 10-12 reps 3. #eg extension: 3 x 10-12 reps 4. +omanian deadli&t: 1 x 10* 1 x 8* 1 x 6* 1 x 8* 1 x 10 'uesdy #Shoulders&+ck) 1. Upright rowing: 1 x 10* 1 x 8* 1 x 6* 1 x 8* 1 x 10 2. Seated inline dumbbell lateral raise: 4 x 12-1" 3. ,able lateral raise $one arm at a time' : 3 x 1"-20 per arm 4. (arbell rowing: 1 x 10* 1 x 8* 1 x 6* 1 x 8* 1 x 10 ". #at pulldown: 1 x 10* 1 x 8* 1 x 6* 1 x 8* 1 x 10 6. ane shrugs: 3 x 12-1" reps 'hursdy #+,ceps&'r,ceps) 1. reaher url: 4 x 8-10 2. !lternate dumbbell url: 4 x 10-12 per arm 3. +eerse barbell url: 4 x 12-1" 4. ,lose-grip benh press: 4 x 8-10 ". #ing barbell trieps extension: 4 x 10-12 6. +ope trieps extension: 4 x 12-1" Sturdy #hest&Shoulders) 1. eline dumbbell press: 3 x 8-10 2. ips: 3 x max 3. ,able rossoer: 3 x 12-1" 4. Seated dumbbell press: 4 x 8-10 ". Standing lateral raise: 4 x 10-12 6. 5ront dumbbell raise: 4 x 12-1"