Aadhi raat ko kalol macha dia ghar k bahar😂

Aadhi raat ko kalol macha dia ghar k bahar😂
SHOULDER WORKOUT:

1. SEATED DB SHOULDER PRESS :
– 1st set heavy 8-10 reps
– 4sets Drop down weight and do controlled reps 10-20 reps (reps count mat krna failure beyond failure jana)

2. DB LATERAL RAISES(7 sets) :
– light weight (for ex 5kg) se 2 set
– Fir 2.5 kg badake 2 set
– Fir 2.5kg badake 2 set
– Last set 5 kg se ek side upar hold 10 reps then 10 reps both hands

3. SEATED ARNOLD PRESSES(4 sets) :
– reps till failure

4. Db bent over flyes on bench :
– same as lateral raises

5. Plate shrugs 3sets :
– 20 reps plates aage rkhke body k
– 20 reps side mai plates rkhke
– 20 reps plates peeche rkhke
– 5-7 seconds rest in between

6. Db lateral raises finisher : 5kg db se 100 reps in minimum sets

Notes :

1. All sets to failure
2. Lil bit cheat form is acceptable but after fsilure in good form.
3. Rest period : as minimum as possible. Compounds mai zyada lelena thoda, heavy weight uthane k liye
4. Hydrated rehna workout k beech mai
5. Mind muscle connection is real dhyan rkhna

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