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Boulder Shoulder Workout

February 20, 2013 | 0 Comments
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This workout is a high intensity, high volume bodybuilding style workout designed to pack on some serious shoulder mass!

Exercise 1: Bent Over Rear Delt Flyes

Most people neglect their rear deltoids, often training them last in a shoulder workout as an “accessory” exercise. I therefore like to prioritize them and train them first, when I am fresh and full of energy.

Set 1: Warm up set with light weight for 20 reps
Set 2: Warm up set with heavier weight for 20 Reps
Set 3: First working set. Use enough weight to cause failure between 8 – 10 reps
Set 4: Second working set. Increase weight to cause failure between 6 – 8 reps
Set 5: Third working set. Keep weight from set 4 and fail between 6 – 8 reps
Set 6: Fourth working set. Keep weight from set 4 and fail between 6 – 8 reps, then have your training partner help you force out another 6 reps with good form (forced reps)
Set 7: Fifth working set. Keep weight from set 4 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to half the weight again for another 20 reps (double drop set)
  *Rest 1 minute in between sets*

Exercise 2: Machine Rear Delt Flyes

Set 1: Warm up set with light weight for 20 reps
Set 2: First working set. Use enough weight to cause failure between 8 – 10 reps
Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps
Set 4: Third working set. Keep weight from set 3 and fail between 6 – 8 reps
Set 5: Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then rest for a count of 5 ,then try for another 2 – 4 reps (rest-pause set)
Set 6: Fifth working set. Keep weight from set 3 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to half the weight again for another 20 reps (double drop set)
  *Rest 1 minute in between sets*

Exercise 3: Seated Lateral Raises Superset with Standing Lateral Raises

This is more of a technique to help you force out more reps rather than a traditional superset. When you are seated, your reps are strict and with perfect form. Once you fail, you then stand up and use a little bit of “cheating” to force out more reps. Make sure you are twisting the dumbbells at the top of each rep so that your little finger is pointing towards the ceiling. This will ensure you are targeting your medial delts.

Set 1: Warm up set with light weight for 20 reps
Set 2: First working set. Use enough weight to cause failure between 8 – 10 reps while seated, then stand up and get as many reps as you did when you were seated.
Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps while seated, then stand up and get as many reps as you did when you were seated.
Set 4: Third working set. Keep weight from set 3 and fail between 6 – 8 reps, then stand up and get as many reps as you did when you were seated.
Set 5: Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then stand up and get as many reps as you did when you were seated. Then drop to half the weight for another 12 seated reps, followed by another 12 standing reps. Then drop to half the weight again for another 12 seated reps, followed by as many standing reps as possible.
  *Rest 1 minute in between sets*

Exercise 4: Barbell Upright Rows

I’ll let you in on a little secret – we’re going to hit some traps after this exercise, so use this almost like a trap warm-up and bring your hands all the way up to your chin at the top of each rep.

Set 1: Warm up set with light weight for 20 reps
Set 2: First working set. Use enough weight to cause failure between 8 – 10 reps
Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps
Set 4: Third working set. Keep weight from set 3 and fail between 6 – 8 reps
Set 5: Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then rest for a count of 5 ,then try for another 2 – 4 reps (rest-pause set)
Set 6: Fifth working set. Keep weight from set 3 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to half the weight again for another 20 reps (double drop set)
  *Rest 1 minute in between sets*

Exercise 5: Barbell Shrugs Superset with Dumbbell Shrugs

This is an EPIC superset that will have your traps on fire and your neck in pain for days to come! The way I like to split to weights up is to dumbbell shrug half of what you barbell shrug. For example, if you have 160kg on the bar, you should dumbbell shrug 80kg (40kg dumbbell in each hand).

Set 1: Warm up set with light weight for 20 reps
Set 2: First working set. Use enough weight to cause failure between 8 – 10 reps with the barbell, then superset with the dumbbells for as many reps as you can do.
Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps with the barbell, then superset with the dumbbells for as many reps as you can do.
Set 4: Third working set. Keep weight from set 3 and fail between 6 – 8 reps with the barbell, then superset with the dumbbells for as many reps as you can do, then drop set to half the weight with the dumbbells for as many reps as you can do.
  *Rest 1 minute in between sets*

Exercise 6: Seated Dumbbell Shoulder Press

Why do these last when most people do them first? Let me tell you something… you may be exhausted by the time you get to this exercise, but you won’t have lost any front delt pushing power. This exercise really becomes mind of matter, but better yet, because all other heads of your deltoids are fatigued, you will be targeting front delt and only front delt!
I like to do these with a very slight incline on the bench – so rather than the bench being 90 degrees and perfectly upright, I prefer about 80 degrees – just another tip to help you target those front delts.

Set 1: Warm up set with light weight for 20 reps
Set 2: First working set. Use enough weight to cause failure between 8 – 10 reps
Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps
Set 4: Third working set. Keep weight from set 3 and fail between 6 – 8 reps
Set 5: Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then have your training partner help you force out another 6 reps with good form (forced reps)
Set 6: Fifth working set. Keep weight from set 3 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to half the weight again for another 20 rep, then drop to half the weight again and rep until you can’t rep any more! (triple drop exhaustion set)
  *Rest 1 minute in between sets*

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