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
Seated Dumbbell Press Seated Dumbbell Press
2

UPRIGHT BARBELL ROW

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

DUMBBELL LATERAL RAISE

3 sets of 6-7 reps, 90 sec. rest
Side Lateral Raise Side Lateral Raise
4

FRONT CABLE RAISE

3 sets of 6-7 reps, 90 sec. rest
Front Cable Raise Front Cable Raise
5

REVERSE PEC-DECK MACHINE

3 sets of 6-7 reps, 60 sec. rest
Reverse pec-deck machine Reverse pec-deck machine
6

DUMBBELL SHRUG

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

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