Serratus Anterior Workout

Author Rod Ferris B.A. CPT CPAFLAFitness Level IntermediateType Muscle Specific
Days in Plan 3 Days Rest Between Sets:
Duration20 Min per session
This program is to focus on the serratus anterior, however working on this muscle usually works your abdominals as well.

Make sure to take a 24-48 hour break inbetween days for Serratus Anterior muscle repair

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Serratus Anterior
Ball Rollout Exercise Picture 1. Ball Rollout
Sets: 3Reps: 15
Notes:Do these on your abdominal day.
Cable Crunches Exercise Picture 2. Cable Crunches
Sets: 3Reps: 12
Notes:Drop set this exercise
Day 2 - Serratus Anterior
Cable Pullovers Exercise Picture 1. Cable Pullovers
Sets: 3Reps: 8
High to Low Woodchoppers Exercise Picture 2. High to Low Woodchoppers
Sets: 3Reps: 8
Day 3 - Serratus Anterior
Dumbbell Pullovers Exercise Picture 1. Dumbbell Pullovers
Sets: 3Reps: 8
Notes:Work hard and ask for a spotter.
Low to High Woodchoppers Exercise Picture 2. Low to High Woodchoppers
Sets: 3Reps: 8

With this log you will be able to print off as many sheets as required to track this workout.

Serratus Anterior Basics

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