A SixPackSmackDown Orginal Shoulder Workout, which incorporates the rest-pause method. The method is described by me in the workout, and is designed to allow the lifter to do more work in a shorter time period. This method allows for the use of heavier weights and will shock your body into getting stronger and in turn adding on some muscle. Many people have had great success with rest-pause training and have found it to be an effective way to blast through training plateaus.
How do I perform a rest-pause set?
- Perform a set as you would with your given 6-10 rep weight. Set the weight down.
- Take 5 slow, deep breaths, pick the weight back up, and rep to failure again.
- Repeat step 2. (Or continue to repeat until you perform 10-15 total reps) Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â *These 3 steps combined make up one set for that exercise. *
*Nevermind my daughter as she checks to see if I am “doing good” at 36:31, and 35:38.
Exercises/sets/reps – all exercises are performed with the Rest-Pause Method
- Seated Military Press: 3 sets/ 10-15 reps
- Front Raise Press: 3 sets/ 10-15 reps
- Side Raise: 3 sets/ 10-15 reps
- Upright Row: 3 sets/ 10-15 reps
- Shrugs: 3 sets/ 20 reps
*upright rows/shrugs are one superset. (perform rest-pause upright rows to 10-15 reps- followed immediately by shrugs rest pause to 20 reps then rest until next superset)
I utilized 1:00-1:30 rest between sets– total workout time approx. 37minutes
