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Fitness Tips

Shoulders Day Workout

Shoulders Day Workout

Shoulders Day Workout
by Adaptogen Science Athlete Joram Clervius

Most people should train their arms twice a week (with 2-3 days of rest in between) unless they are hardgainers, in which case once a week is best.
Ensure you are using the correct form at all times. You don’t want to undo hard work due to injury or poor technique. It is important to concentrate and feel the muscles contract as you work them.

It is important to warm up first! Don't skip warming up - it reduces the chance of injury. Other benefits also include increased movement of blood through your tissues, making the muscles more pliable. It also increases the delivery of oxygen and nutrients to your muscles. Work smarter not harder with Adaptogen Science.

 

  • Standing Military press, with barbell
  • Seated dumbbell side raises
  • Standing cable side raises for more isolation (very lightweight, focus on rear deltoids)
  • Front Dumbbell raises with isolated arms.
  • Dips, lean head forward, focus on shoulders
  • Shrugs (go heavy)

 

Remember, nutrition is key for gains!
Whether you’re an average gainer or a hardgainer, remember to have a post-workout protein shake to spike insulin levels and induce anabolism (growth).

On Sale! : Adaptogen Science Recovery Stack featuring 'Intra Amino'- BCAA powder to support recovery & designed to promote recovery and boost muscle growth.

Arms Day Workout

Arms Day Workout

Arms Day Workout
by Adaptogen Science Athlete Joram Clervius

Most people should train their arms twice a week (with 2-3 days of rest in between) unless they are hardgainers, in which case once a week is best.
Ensure you are using the correct form at all times. You don’t want to undo hard work due to injury or poor technique. It is important to concentrate and feel the muscles contract as you work them.

It is important to warm up first! Don't skip warming up - it reduces the chance of injury. Other benefits also include increased movement of blood through your tissues, making the muscles more pliable. It also increases the delivery of oxygen and nutrients to your muscles. Work smarter not harder with Adaptogen Science.

 

  • Close grip bench press
  • Seated incline bench dumbbell curls
  • Triceps Dip machine (Get the form right, and go heavy)
  • Cable triceps extensions (Dropset)
    • Upside-down V
    • Overhead ropes
    • Reverse grip single arm extension
  • Cable Curls (Dropset)
    • Single Arm
    • Bar
    • Ropes
  • Preacher curl (Machine, or free weights)
  • Close grip pushups to failure
  • Standing dumbbell curls to failure

 

Remember, nutrition is key for gains!
Whether you’re an average gainer or a hardgainer, remember to have a post-workout protein shake to spike insulin levels and induce anabolism (growth). 

Now On Sale! : Adaptogen Science Muscle Builder Stack (Hurry, available for a limited time only.)

Chest Day Workout

Chest Day Workout

Chest Day Workout
by Adaptogen Science Athlete Joram Clervius

The pectoralis major and minor make up the pecs or chest muscle. The chest muscles are predominantly used to move and control the arm by pulling on the humerus to perform vertical, lateral and rotational movements. Benefits of exercises which engage in your chest include:
- Building strong pectoral muscles improves your posture.
- A strong chest improves the strength of your back muscles.
- The pec muscle is also involved in moving the rib cage during deep breathing.

It is important to warm up first! Don't skip warming up - it reduces the chance of injury. Other benefits also include increased movement of blood through your tissues, making the muscles more pliable. It also increases the delivery of oxygen and nutrients to your muscles. Work smarter not harder with Adaptogen Science.

 

  • Incline Bench Press
  • Lying Bench Press 
  • Decline Bench Press 
  • Seated Butterfly Machine
  • Perpendicular Overhead Dumbbell Press
  • Standing Cable Flies 
  • Pushups

 

Remember, nutrition is key for gains!
Whether you’re an average gainer or a hardgainer, remember to have a post-workout protein shake to spike insulin levels and induce anabolism (growth). 

Now On Sale! : Adaptogen Science Muscle Builder Stack (Hurry, available for a limited time only.)

Back Day Workout

Back Day Workout

Back Day Workout
by Adaptogen Science Athlete Joram Clervius

It is important to warm up first! Don't skip warming up - it reduces the chance of injury. Other benefits also include increased movement of blood through your tissues, making the muscles more pliable. It also increases the delivery of oxygen and nutrients to your muscles. Work smarter not harder with Adaptogen Science.

 

  • Dumbbell Rows
  • Reverse Seated, Close Grip Cable Pull 
  • Seated, Wide-grip Cable Pull
  • Seated, Cable Rows
  • T-Bar Rows
  • Deadlifts (Doesn’t have to be 12 reps, but needs to be heavy as you can manage while still utilizing proper technique)

 

Remember, nutrition is key for gains!
Whether you’re an average gainer or a hardgainer, remember to have a post-workout protein shake to spike insulin levels and induce anabolism (growth).

Now On Sale! : Adaptogen Science Muscle Builder Stack (Hurry, available for a limited time only.)