DEC-18 #HyperWorkouts – Day 4/5 – SHOULDERS

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🆕 #HyperWorkouts Programme, the last of 2018! What a year…

Join in on Steve’s REAL phased-programming Workouts throughout the year, in pursuit of his 2018-2019 Body Goals – a strong and naturally muscular physique. No light weight for demo vid purposes – what you see here is raw. sweat, strain and form-challenging sets!


With DEC-18 #HyperWorkouts, we are going for a true Bodybuilder Body Part Split to mix up the stimulus, take a break from the heavy CNS demanding lifting, and to illicit more frequency and volume for hypertrophy plateau busting. 


Day 4 – lets work on getting some boulders for shoulders! You’ll be working the full complex of shoulder muscle – from, rear and lateral delts. Also getting in volume for the traps and rhomboids – muscles that connect to the shoulders and help with the aesthetic structure. Lastly,  there is a little cheeky chest work at the end to get in our chest training frequency requirements.


1️⃣ EZ Bar Front Raises – 4x 8-12

2️⃣ Seated Dumbbell Side Raises – 4x 8-12

3️⃣ Seated Dumbbell Shoulder Press – 3x 8-12

4️⃣ Barbell Upright Row – 4x 8-12

5️⃣ Rope Pulls – 4x 8-12

6️⃣ Hex Bar Deadlift – 4x 8-12

7️⃣ Incline Bench Cable Flys – 4x 8-12

8️⃣ 3x Ab Giant Set – 20x Russian Twists, 12x Cable Crunches & Situps to failure

🎬 For FULL videos of each of the exercises performed in this Workout, check out the DEC-18 Gents #HyperWorkouts @AdapNation Instagram tiles.

Days 1, 2, 3 & 5 can be found on the AdapNation YouTube channel, #HyperWorkouts and our instagram feed!

  • Hex Bar Shrug – Similarly, if you don’t have a Hex Bar, you can shrug with some heavy dumbbells or even a barbell. The key is to get sufficient weight, isolate the traps and find a way shrug comfortably.
  • Incline Bench Cable Flys – These are awesome, as you get to have constant tension and the bench allows for controlled super-wide flys. Just place a Incline Bench under a wide pulley system and set the handles low. Feel free to use a wide Pec Deck or similar if you game is equipped.
  • Mobility & Pre-Activation – The idea is to work on dynamic stretches and short power work to warm up your limbs into full range of motion and to do a little work on muscle recruitment timing. This will help you feel mentally and physically prepared for your working sets. That said, what you choose to do will depend on your weaknesses or mobility issues.
  • Cardio – Very little in the way of cardio. Honestly, if you go full out on this workout, you’ll not have the capacity for anymore. The intent of the cardio finisher is simply some light active recovery. To get the blood flowing into your limbs and begin the process of flushing out the metabolic waste buildup. Do too much cardio and it will be catabolic – not good.

Follow this vlog as it unfolds. Comment if you have questions or ideas.

Be sure to follow AdapNation on all the social platforms – including Instagram, the AdapNation Podcast station, Facebook and our Youtube channel. #HyperWorkouts

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