Workouts for Bikers!!! BOULDER SHOULDERS Part 2

November 19, 2014

Now here’s PART 2 of a workout that is truly incredible mass building and goes against my usual recommendation in terms of being suitable for both us guys and the ladies. Whilst I sincerely do not want to be responsible for ladies walking around with bulging delts and staggering traps, I’m happier recommending it for the guys. For the ladies who do want to try this workout, I recommend that you use an incredible LIGHT weight and do reps in the 12 to 15 range. This will give you a beautiful toned shape!

This workout is strictly for a maximum of FOUR weeks.

As ever, make sure you’ve got some great pumping tunes blasting to your headphones from your iPhone – IT’S ESSENTIAL. The playlist is included a little further on!

This workout will take no more than 45 minutes. I remember during my early competing years in Liverpool, Brookside actor and general Mr Mens Health fitness legend Philip Olivier monitoring my workout times, and boy, was I in trouble if I worked out for more than 59 minutes! A clean diet is always essential for bikers and when performing any of my workout programmes.

I’ve decided to include the weight that I use at present (since I’m bodybuilding, I’m increasing the weight each week and going relatively heavy – PLEASE DO NOT copy my weight but find a weight setting that works for you – light for toning & ripping – heavy for bodybuilding / creating mass).


Seated dumbbell side lat raise

WARM UP SET… 1 set of 12 reps (4kg per side)

2 sets of 12 reps (6kg per side)

SUPERSET WITH…

Seated dumbbell shoulder press

2 sets of 10 reps (20kg per side)

120 seconds rest between sets

 

Standing dumbbell side lat raise

2 sets of 12 (10kg per side)

SUPERSET WITH…

Smith Machine behind the neck shoulder press

2 sets of 10 reps (10kg per side)

 

Seated alternating dumbbell front lat raise

1 set of 10, 12 and 15 reps (8kg per side)

60 seconds rest

 

Incline bench rear delt raise

1 set of 10, 12 and 15 reps (4kg per side)

60 seconds rest

 

Standing shrugs

3 sets TO FAILURE (20kg per side)

60 seconds rest

 

After this, I’ll train my ABS for five minutes with some bent over HEAVY HEAVY HEAVY cable crunches. You can also train your triceps for 15 minutes if you are feeling truly energised!!!

 

And that’s it, you’re done.

Now rush to the locker room, grab some fast acting carb fruit (for me, it’s gotta be watermelon, strawberries and raspberries) and a protein shake and hit the shower!

 

If you have any questions about any of our Weldtite blogs or just want to workout/bodybuilding/cardio/ fitness advice, please feel free to message me at paul@weldtite.co.uk

 

Cohn’s latest workouts can be seen in HD here…

https://www.youtube.com/watch?v=3qt5yw5SRCk&list=UUl_t1_6caFZig3HaOls9s1A

 

 

AWAKE ON THE WILD SIDE – Paul’s FLAVAS…

My HOT gym playlist and where to buy and download them from…

It’s dark, cold and dreary in the UK right now and, I’m dreaming of a beach club in Ibiza, so I’m loving these tunes right now…

Nightmares on Wax – Now is the time

SEE IT…

https://www.youtube.com/watch?v=afzmvcz0_G8&spfreload=10

FEEL IT HEAR IT…

iTunes

Watch the documentary here

https://www.youtube.com/watch?v=0ggYqb7g34Q

 

Crowd classics

Lenny Kravitz – Are you gonna go my way?

https://www.youtube.com/watch?v=eLhpHjmxNw8

FEEL IT HEAR IT…

iTunes

 

Bryan Adams – Run to you

https://www.youtube.com/watch?v=nCBASt507WA&spfreload=10

FEEL IT HEAR IT…

iTunes

 

Chaka Khan – I feel for you (12” remix)

https://www.youtube.com/watch?v=hX9E44mClKs

FEEL IT HEAR IT…

iTunes

 

Cool down – BEATS FROM THE SEASHORE…

So you’re tired after that workout? Put these tunes on your iPhone and drift off to a beach house somewhere warm after a day of surfing…

Afterlife – Pearl and Dean

SEE IT…

https://www.youtube.com/watch?v=A035gZy0pG4

FEEL IT HEAR IT…

iTunes

 

RADIO APPS / iTunes

Studio 54 – Remember the NYC Nightclub? This is it! (Tune in radio app)

Ibiza Sonica (iOS app) This is my favourite radio broadcasting 24 hours a day from the beautiful lil white island of Ibiza! It’s like being in Ibiza just listening to this real gem!

Words – Paul Winn

Model – Cohn

Cohn’s latest workouts can be seen in HD here…

https://www.youtube.com/watch?v=3qt5yw5SRCk&list=UUl_t1_6caFZig3HaOls9s1A

 

 

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