8-SECOND REP SHOULDER/UPPER-TRAP WORKOUT- Challenge 2

THIS WEEK'S CHALLENGE IS TO TAKE FOUR SECONDS ON THE CONCENTRIC CONTRACTION AND ANOTHER FOUR ON THE ECCENTRIC.

So let's slow things down a bit to ensure you're maximizing your TUT and doing quality reps, both going up and coming down. This week's challenge is to take four seconds on the concentric contraction and another four on the eccentric. Each rep should take precisely eight seconds. This means you have to not only lift the weight, but have total control over it using a slower, less-explosive motion than you normally would.

If each rep takes eight seconds, you want to complete 6-7 reps to fall within the optimal TUT range. Be humble and go light, because you're probably not going to be able to handle the normal poundage you're accustomed to.

THE 8-SECOND REP SHOULDER/UPPER-TRAP WORKOUT

1

SEATED DUMBBELL PRESS

3 sets of 6-7 reps, 90 sec. rest

 

---

2

UPRIGHT BARBELL ROW

3 sets of 6-7 reps, 90 sec. rest

 

---

3

DUMBBELL LATERAL RAISE

3 sets of 6-7 reps, 90 sec. rest

 

---

4

FRONT CABLE RAISE

3 sets of 6-7 reps, 90 sec. rest

 

---

5

REVERSE PEC-DECK MACHINE

3 sets of 6-7 reps, 60 sec. rest

 

---

6

DUMBBELL SHRUG

3 sets of 6-7 reps, 60 sec. rest

 

---