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Jen Heward: 4 Week Training Series – Part 1 Shoulders

sponsor-stance-1jen-heward-01Whether you are a man or woman, we all want the same thing. The small waist, the size, for the males and curves, for the ladies. Building your delts helps create that tapered V look from your shoulders down to your hips. With a proper diet and there goth training you can achieve just that. I recommend challenging yourself with these exercises and go beyond a weight your are comfortable with. The best way I found to gauge your max weight, is you want the last 3 reps to be difficult. Heavier weight not only results in lean muscle gains, but will also helps trim away body fat. The heavier the weight the better. Remember more muscle burns more calories!

Remember to do each exercises slow and controlled. Keep the muscles contracted the whole time. Avoid any bouncing or swinging motions. Remember to keep from scrunching up your shoulders. Stay relaxed and focus on mind to muscle connection.


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Complex and/or simple (fast digesting) carb right before my workout ( I.e. sweet potato, rice cakes, rice krispy treats or white rice)


1 scoop of Karbolyn (Nutrishop) and 1 scoop Stance Lipotropic, 1 capsule Stance Thermo (Stance Supplements) with my Orange BCAA (Nutrishop) during my workout.


Immediately post training I drink 1 scoop in water of VitaSport Pro7ein Whey Protein in Carmel Pretzel.


I follow up with another meal an hour later, which is away a carb and protein source with a veggie


Proper nutrition and supplement intake is crucial along side with your training in order to maximize your results! When the diet lacks, so does the progress. Finding a balance, something you enjoy and staying consistent long enough to see results unfold! Most of use tend to give up when we don’t see FAST results. Great things take time. And your working on some GREAT shoulders. Trust the process and be patient. Once you see changes happen, it will ignite that fire of motivation to push even harder and keep moving forward!

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Exercise 1 – Cable Lateral Raise (pull from behind) 2 sets x 15 reps
Exercise 2 – Cable Lateral Raise (pull from front) 2 sets x 15 reps
Exercise 3 – Lying one arm lateral raise (pink up) 2 sets x 15 reps
Exercise 4 – Standing Dumbbell Lateral Raise (palms together) 2 sets x 15 reps
Exercise 5 – Standing Dumbbell Lateral Raise (palms forward) 2 sets x 15 reps
Exercise 6 – Elevated Arm w/ Single DB Lateral Raise – 2 sets x 10 reps each arm

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