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28 day challenge: workout #5

workout focus: biceps & shoulders, details below👇🏻

❓if you’re working out for general/ intro fitness: (good time to add in stabilization movements in!)

-use a 4/2/1 tempo

-1-3 sets X 12-20 reps

-50-60% of your 1 rep max

-0-90 sec rest between sets

❓if you’re working out for endurance: (good time to add in super sets!)

-use a 2/0/2 tempo

-2-4 sets X 8-12 reps

-70-80% of your 1 rep max

-0-60 sec rest between sets

❓if you’re working out for hypertrophy: (weight loss & muscle growth)

- use a 2/0/2 tempo

- 3-6 sets X 6-12 reps

- 75-85% of your 1 rep max

- 0-60 sec rest between sets

❓if you’re working out for strength: (good time to progressively overload)

-you’ll be fighting for your life so don’t worry about tempo:)

-4-6 sets X 6 or less reps

-85-100% of your 1 rep max

-3-5 min between sets

#lemon8partner #lemon8challenge #workouts #workoutmotivation #fitnessmotivation #gymmotivation #gymgirl #healthylifestyle

2024/4/29 Edited to

Embarking on a 28-day fitness challenge can transform not just your body but your mindset towards health. This week’s focus is on biceps and shoulders, vital muscle groups for achieving a well-defined upper body. For those looking to build endurance, incorporating supersets into your routine can amplify results by increasing the intensity of your workouts. Aim for 2-4 sets with 8-12 repetitions at 70-80% of your one-rep max, resting only 0-60 seconds between sets to keep your heart rate elevated. For strength training, progressively overload your muscles by performing 4-6 sets of 6 or fewer reps, maintaining a high percentage of your one-rep max. This approach not only promotes strength gains but also aids in muscle growth during your fitness journey. Whether you aim to tone your muscles or pursue weight loss, balancing all elements of training—tempo, volume, and rest—is crucial. To enhance shoulder workouts, exercises like the Dumbbell Shoulder Press and Hammer Curls target not just your biceps but also stability and core strength, providing a holistic fitness experience. Each workout should align with your fitness level and goals, ensuring that as you progress through this 28-day challenge, you are not just pushing limits but also enjoying the process. Remember to listen to your body, and don’t hesitate to modify workouts to suit your capabilities. Happy training!

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