@cegatease: my face this whole workout 😐 Seonghwa's Shoulder/Chest workout! Warm up: 10/15 mins on the stairmaster (or cardio of your choice) (rest 30-60 secs between each round) 1. incline DB press 3 to 5 rounds of 8 to 15 reps 10 to 30 lb DBs (should be heavy) (SH did 16 kg -> 35 ish lbs) bench should be between 30-45 degrees 2. chest fly/peck deck 3/5 rounds x 8-15 reps pick a moderate weight, use light DB if no machine 3. barbell upright rows 3/5 x 8-15 reps you can go heavier than you probably think here, but start with just the bar and build each set (SH has 2x10 lb plates, 20 lb bar) 4. DB lateral raise 3/5 x 8-15 reps lighter is key, 5 or 10 lbs focus on the form (SH has 7 kg -> 15 lb) 5. rope cable pull down 3/5 x 8-15 reps moderate weight 6. supported DB bent over rows single arm heavy weight for you, 20-30 lbs (SH has 16 kg -> 35 ish lbs) 3/5 x 8-15 reps 7. seated reverse DB Flys / bent over reverse delt raise complex 3/5 x 5-8 reps EACH MOVEMENT 5-10 lbs again, go lighter here 8. inverted sit ups 3/5 rounds until failure Too easy? add weight don't forget to cool down, stretch, and get some protein! YOU DID IT! #ATEEZ #ATINY #에이티즈 #cegatease #kpop #workout #seonghwa #kpopworkout #crossfit #gym #GymTok

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Saturday 12 April 2025 18:12:10 GMT