Friday, June 29, 2012

I just grew some new shoulder meat...

I had a great second workout today so I wanted to share it with everyone. If you are looking to hit every fiber of muscle in your shoulders this is bound to get it done! I ran through four giant sets (a giant set is three or more exercises in a row) doing three sets of each. When doing this, jeep the initial weight moderate and take minimal rest between sets. When switching from one giant set to the next only take long enough to set up your next three exercises and then get it going again! If you are ready to do work, here you go:

Giant Set 1:
    -Hammer Strength Iso Lateral Rear Shoulder Press 15, 12, 10 (increase weight)
    -Bent Over Rear Delt Fly 10, 10, 10 (maintain or increase)
    -Incline Rear Delt Raise (arms to front in "Y" shape) 10, 10, 10 (maintain or increase)

Giant Set 2:
    -Dumbbell Shoulder Press (bench at 90 degrees), 12, 12, 10 (increase weight)
    -Dumbbell Lateral Raise 10, 10, 10 (maintain or increase)
    -Wide Grip Cable Upright Row 10, 10, 10 (maintain or increase), pause at the top

Giant Set 3:
    -Hammer Strength Shoulder Press 15, 12, 10 (increase weight)
    -Underhanded Cable Front Raise (cable between the legs) 10, 10, 10 (maintain or increase)
    -Alternating Dumbbell Front Raise 10, 10, 8 (maintain or increase)

Giant Set 4:
    - Dumbbell Shrugs 10, 10, 10
    - Barbell Shrugs (overhand grip) 10, 10, 10
    - Cable Shrugs (face away from the cable, shrug to your rear) 10, 10, 10

I did hit a few supersets for the calves afterwards but this alone was a blast! I think I could see every vein and every muscle in my shoulders when I was done! Please try this at home and let us know what you think! Enjoy the weekend and find yourself some time to ENJOY some training as well! Every time you make YOU better it should be a great time!



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