Flex_USA_JulyAugust_2017_2

ased tempos to target the
fast-twitch fibers in certain
workouts and slowed things
down significantly in other
workouts to hit slow-twitch
fibers. Some workouts there will
be a range of rep tempos used in
order to make a specific area of
the deltoids work harder. For
instance, the posterior deltoid
is harder to isolate in many
instances, therefore the rep
tempo is designed to make this
more achievable.
Rotating Rep Ranges
Usually a Y3T split will work over
three weeks focusing on lower
reps in Week 1, moderate reps in
Week 2, and higher reps in Week
3. However, the deltoids have
more slow-twitch fibers than
many other muscle groups.
As a result, to get as much
fullness into Bonac’s deltoids as
possible—leading to extra width—
we’ve focused on more Week 2
and Week 3 Y3T workouts. We’re
still doing Week 1 shoulder
workouts, but we’re investing
more of his training time on
shoulders in the Week 2 and
Week 3 ranges.
Training Frequency
Bonac will have additional
posterior-deltoid work to include
within back training. This means
that this specific area of his
deltoids is being stimulated more
frequently, thus leading to quicker
improvements within the area.
Machines, Cables,
and Free Weights
Cables are a phenomenal training
tool for achieving added time
under tension, making them a
perfect choice for Week 2 and
Week 3 Y3T workouts. This lends
itself perfectly toward maximizing
sarcoplasmic hypertrophy.
However, during a Week 1 in
which we want to be more
explosive, using free weights and
machines is often favorable.
THE SCHEDULE
You can complete this shoulder
workout cycle over four weeks,
but the program is designed to
last 12 weeks. Once you have
completed all four weeks, repeat
the program again for another
four weeks, then repeat again for
another four weeks.
1
2 Week 2 Y3T (Alternate)
3
4 Week 3 Y3T
5
6 Week 2 Y3T (Alternate)
7
8 Week 3 Y3T
9
10 Week 2 Y3T (Alternate)
12 Week 3 Y3T
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