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Shoulder-Gains Workout | IFBB Pro Jake Alvarez



Overcomplicating your shoulder training is a surefire way to end up on the disabled list. Keep it simple, intense, and strategic with IFBB pro Jake Alvarez’s 4-move shoulder routine!
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Four moves of four working sets, plus one all-out burnout set—that’s all IFBB physique pro Jake Alvarez says you need to build impressive, balanced shoulders. Even more surprisingly, three of the four moves focus on the rear delts and upper back. Why? Because that’s where most of us are severely lacking—and setting ourselves up for future injuries.

According to Jake, this shoulder workout should take no more than 30 minutes. Whether your goals include putting big weights overhead or just stretching the boundaries of your T-shirt, give this routine a ride for the next few weeks and build a healthy, strong foundation for future growth!

| IFBB Pro Jake Alvarez’s Shoulder-Gains Workout |
1. Seated Dumbbell Shoulder Press – 4 working sets of 8-12 reps, plus 1 burnout set to failure Seated
2. Rear-Delt Fly- 4 working sets of 8-12 reps, plus 1 burnout set to failure
3. Face Pull – 4 working sets of 12-15 reps, plus 1 burnout set to failure
4. Reverse Pec Deck – 4 working sets of 8-12 reps, plus 1 burnout set to failure

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How To Do A Commando (Bodyweight Exercise) – Hillworks Online Coaching



How To Do A Commando (Bodyweight Exercise)

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10 Sleeping Habits Ranked from Worst to Best



The Best and the Worst Sleeping Habits. How to Improve sleep quality. How to have sound sleep. Tips and Tricks to get the best sleep
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A good night sleep is extremely important for healthy brain function, physical body and emotional well being. All our fitness goals, muscle building or fat loss are directly related to the quality of our sleep. However, due to fast stressful life most people nowadays are sleep deprived. Through this video I wish to share with you what exactly we should do and what not to do to get the best sleep of our life each night.

01:00 – 5 Worst Sleeping Habits
04:24 – 5 Best Sleeping Habits
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More than 343 people have diet and over 10 lakh displaced. The total estimated damage is over 20,000 crores.
The help being provided by Central govt and most state govts is highly insufficient.
Let us do our bit. You can donate directly to the Chief Minister’s distress relief fund (CMDRF) through the bank account given below. Whatever amount is possible.

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Dive Bomber Push-Up | Exercise Guide



Learn how to do a dive bomber push-up.

Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Body Only
Mechanics Type: Compound
Level: Intermediate

| Directions |
1. Get on all fours on the floor with your feet hip-width apart and hands shoulder-width apart. Push your hips up as high as possible so that you resemble an inverted V. Keep your back flat with your arms and legs straight but knees unlocked. You should be up on your toes. This is your start position.

2. As you lower your hips, keep your legs straight but allow your arms to bend as you push forward so that your chest nearly grazes the floor like a dive bomber.

3. Press back through your hands to full arm extension and repeat for the required number of reps.

4. Curve your back and extend your arms without locking out; your face should be looking forward the top. Hold for a count and reverse direction, pushing your hips up so that you’re back in an inverted V.
Repeat for the required number of reps.

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Post-Pregnancy Exercise | Workout and Lose Weight After Pregnancy



Some great post-baby moves that help you ease into exercising again. After I had my second baby, I tried doing P90X and it was too much too soon. These moves are gentler and more fun. What did you do to get back into exercising after your baby was born?

Episode 18

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