IPHREHAB : Functional Training for Shoulder and Triceps

IPHREHAB 

Functional Training:

There are many definition for functional training but in simple sense functional training involves use of compound movement with body weight and also increment it with poundages. 

Exercises like squats with side kick , push up , mountain walk modified ,squats with shoulder press with or without weight etc. and many more help a person to train and adapt to functional training and this leads to increase in cardiopulmonary efficiency with improvement in strength and endurance.

Notes :

"Compound movement training is better then isolated joint movement training"

Compound movement means movement involving more then one joint movement.

Isolated movement means movement involving one joint .

Isolated movement Exercise program for normal population in safe environment in a normal gym set-up. 

Shoulder and Triceps exercise in same day (as both these muscle group work together as agonist and Synergist to each other). These muscles can be trained in different time durations and days, as it depend upon condition and goal required.

REST 30-60 SECONDS REST IN BETWEEN SETS.

Day one :

(Shoulder n Triceps)(core training)

1. Treadmill on incline and try to go to maximum (i.e 10) in a gradual manner with increase in inclination of two units after 2.5 mins. (Total 15 min)

REST 2 MINUTES

2. Shoulder dumbbell press three sets standing with increase in weight and abs contracted(stomach squeeze).

REST 2 MINS

3. Rear deltoids on machine three sets (or bent over shoulder fly for rear deltoids and trapezius )

REST 2 MINS

4. Lateral deltoid (lateral shoulder raise ) or side fly for shoulders.

REST 2 MINS

5. Barbell shoulder raise front (with core incorporated and stomach squeeze). 

REST 2 MINS

6. Standing overhead One arm triceps extension three sets with abs contracted.

REST 2 MINS

7. Bent over triceps extension on bench with abs contracted (single arm bent over rowing position for triceps extension )

REST 2 MINS

8. Overhead Double arm triceps extension with dumbbell.

REST 2 MINS

9. Abs - static leg raises or leg raise on bench and hold three sets ( hold more then 25 sec )

10. Bench cycling for 30 rep each set and three sets.

Contact and comment for more information in functional training . ck