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Shoulder Blaster Workout
The following shoulder workout is very intense so
it should be done no more than once every 3rd or 4th shoulder
training session.
As always, make sure you warm up by stretching and performing
a few light reps.
Seated
Dumbbell Shoulder Presses: Place 4 sets of dumbbells on the floor, with four of the dumbbells on one side
and 4 on the other side. (e.g. on each side you would have a 40, 50, 60 & 70
lb. dumbbell).
Note: Do
not rest between the following sets!
| 1st set |
8
reps |
Lift dumbbells straight overhead using the
lightest set of dumbbells you
have selected. |
| 2nd set |
8 reps |
Same as above using the next set of dumbbells. |
| 3rd set |
8 reps |
Same as above using the next set of dumbbells. |
| 4th set |
8 reps |
Same as above using the heaviest set of dumbbells. |
Rest for two minutes and then perform the following in the order as stated
below.
Note: Do
not rest between the following sets!
| 1st set |
6
reps |
Lift dumbbells straight overhead using the
heaviest set of dumbbells you
have selected. |
| 2nd set |
6 reps |
Same as above using the next set of dumbbells. |
| 3rd set |
6 reps |
Same as above using the next set of dumbbells. |
| 4th set |
6 reps |
Same as above using the lightest set of dumbbells. |
Rest for three minutes and then continue as outlined below.
When performing the next set of shoulder press exercises, touch the dumbbells together
directly overhead.
Note: Do
not rest between the following sets!
| 1st set |
6
reps |
Lift dumbbells touching overhead using the
lightest set of dumbbells you
have selected. |
| 2nd set |
6 reps |
Same as above using the next set of dumbbells. |
| 3rd set |
6 reps |
Same as above using the next set of dumbbells. |
| 4th set |
6 reps |
Same as above using the heaviest set of dumbbells. |
Rest for two minutes and then perform the following in the order as stated
below.
Note: Do
not rest between the following sets!
| 1st set |
4
reps |
Lift dumbbells touching overhead using the
heaviest set of dumbbells you
have selected. |
| 2nd set |
4 reps |
Same as above using the next set of dumbbells. |
| 3rd set |
4 reps |
Same as above using the next set of dumbbells. |
| 4th set |
4 reps |
Same as above using the lightest set of dumbbells. |
I would then work your rear delts and traps as follows:
Rear Delts: Dumbbell bent over rear delt
rows: 3 sets, 8 reps
- Traps: Heavy dumbbell
shrugs: 3 sets, 8 reps.
-
- I promise the workout above will make your shoulders bigger
and stronger.
-
- Remember, train hard and train smart.
Note: Before embarking on any
nutrition, supplementation, and/or training program, consult with your physician
or other licensed health-care professional.
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