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Sunday, August 18, 2019
Health2wealthclub
To
be done once per week where you'd normally perform your back workout. I suggest
including this workout in the beginning of the week while you're still fresh
because it's hellish work! I also suggest you have at least 72 hours between
this workout and your shoulder workout Health2wealthclub because of possible fatigue carryover.
Partial Javorek Complex Named after its creator, Romanian weightlifting coach
Istvan Javorek, this complex is a superset of three exercises aimed at
developing the shoulder girdle with an emphasis on traps. It acts as both a specific
warm-up for the upcoming exercises and a great hypertrophy tool. A1 – Power
Pull, Snatch Grip Power Pull Snatch Grip Health2wealthclub Using a snatch grip, start the bar
slightly above the knees. Using your whole body, bring the bar up to your
sternum; be sure to contract your traps forcefully at the end of each
repetition. Notice how the bar is kept close to the body and how the body is
fully extended. Do six reps of this exercise. A2 – Power Pull, Clean Grip Power
Pull Clean Grip This is best described as a cheated upright row. Start the bar
at the knees and bring it up to your chin using your whole body. Perform six
reps. A3 – Scapular Retraction Barbell Row Scapular Retraction Row This
exercise is aimed at developing the rear deltoids and the middle portion of the Health 2 Wealth Club trapezius muscle. It's similar to a regular barbell row except the goal is to
reach maximum scapular retraction (try to squeeze your shoulder blades
together) rather than arbitrarily bringing the bar to your body. For this
exercise you do six reps also, but you hold the static contraction (in the
"squeezed" position) for five seconds per rep. Repeat this
three-exercise.
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