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Bulletproof Shoulder Workout

November 5, 2014 | 0 Comments
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Looking to build some BULLETPROOF Shoulders?

Then this workout has got you covered!

Were going to BLAST your delts with this INSANELY high volume workout so your shoulders have no choice but to EXPLODE into some new GROWTH! The only disadvantage of this workout is your delts will be sore for DAYZZZ and we guarantee you will have difficulty raising your arms to change your shirt!

The pump in this workout comes on like RAPID FIRE so we highly reccommend the following to help you SURVIVE!

1. A reliable training partner

2. A complete pre-workout supplement stack.

3. An intraworkout supplement with carbs

OK – Time to find out will you SURRENDER or SUCCEED!

Exercise 1: Hammer Strength Shoulder Press

Most gyms will have one of these, however if yours doesn’t you can substitute this movement for a smith-machine or barbell press. This is an AWESOME opening exercise to warm-up the entire shoulder as the unique angle targets both the anterior (front) and lateral (side) deltoid heads. A quick tip is to take a false (thumbs over grip) to reduce tension in the forearms and triceps, as you press overhead focus on contracting the shoulders to support and move the weight.

After your warm-up sets, its time to totally ANNIHILATE those shoulders using a rest/pause drop method. Choose a heavy weight that allows you to hit 8-10 reps, rest five seconds (rest/pause) and hit another 4-6 reps; then reduce the weight by 20-30% and repeat the process twice more, your essentially doing 6 sets in 1!

Set 1:  Warm-up with a light weight for 15 reps

Set 2: Warm-up with a light weight for 12 reps

Set 3-4: Use a Heavy weight for 8-10 reps, rest 5 seconds and get 4-6 reps(rest/pause), drop the weight and get 8 reps (dropset); rest 5 seconds and get 4-6 reps (rest/pause), drop the weight again and hit 8 reps; rest 5 seconds and go for another 4-6 reps, drop the weight once more and hit 8 reps!

*Rest 1 minute between each tri-set

Exercise 2: Seated Dumbbell Press

An old favourite! Who doesn’t enjoy throwing around some serious weight overhead? Were keeping it simple with low rep straight sets, but looking to move some HEAVY ASS Weight. If you have access to an adjustable bench, position it with a very slight incline to allow more emphasis on the front delts. 

Want to learn how to perfect this movement? Click here for a full instructional video

Set 1: Warm-up set with light weight for 10 reps.

Set 2: Warm-up with a moderate weight for 8 reps

Set 3-6: Pick a weight that causes failure at 5 reps

*Rest 2 minute in between sets*

Exercise 3: Dumbbell Lateral Raise

We’re sticking with the same GRUELING ‘rest/pause, drop’ technique as used for the first exercise to really SHOCK those deltoids! It is extremely easy to swing in this exercise and take tension off the lateral head, we reccomend lying face down on a bench set at a 45 degree angle focusing on staying flush with the pad during the entire set.

If you really want to up the INTENSITY throw out the dumbells for a pair of plates, allowing them to hang from your index finger and thumb creates a unique ‘dragging’ sensation which will create an awesome SKIN SPLITTING PUMP!

Set 1: Warm-up set with light weight for 15 reps

Set 2: Warm-up with a light weight for 12 reps

Set 3-4: Use a Heavy weight for 8-10 reps, rest 5 seconds and get 4-6 reps(rest/pause), drop the weight and get 8 reps (dropset); rest 5 seconds and get 4-6 reps (rest/pause), drop the weight again and hit 8 reps; rest 5 seconds and go for another 4-6 reps, drop the weight once more and hit 8 reps!

*Rest 2 minute in between sets*

Exercise 4: One Arm Cable Lateral Raise

DON’T jerk the weight! Even though we are looking to go as heavy as possible the key to this exercise is all about constant tension and PERFECT execution. Heres the PRO tip once you arms reach parallel turn your hands slightly so the pinkies are raised toward the ceiling. For this exercise were sticking with 1 working set… easy right? Heres the catch for each arm you will perform a total of 100 rep! Use a weight that allows you to get around 15 reps, and maintain the weight throughout the ENTIRE set… no drop sets UP IN HERE!

Set 1: Warm-up with a light weight for 15 reps (both arms)

Set 2: First working set. Using a weight that you could get 15 reps, complete 100 total reps per arm. 

*Rest 1 minute in between sets*

Exercise 5: Rear Delt Face Pull

One of the BEST and most underused rear delt strengtheners, this exercise is also great for adding some residual medial delt work. The most common way to perform the movement is standing with a tricep extension rope at eye level, taking a palm-to-palm grip simply pull your elbows back behind your head until the rope is very near touching your face. The most important aspect of this exercise is getting a FULL CONTRACTION and not being concerned with the weight. Use a slow controlled tempo with a 2 second concentric (pull), 1 second isometric hold and a 3 second eccentric (negative) portion of the lift.

Set 1: Warm-up with a light weight for 15 reps

Set 2: Warm-up with a light weight for 12 reps

Set 3-4: Use a Heavy weight for 8-10 reps, rest 5 seconds and get 4-6 reps(rest/pause), drop the weight and get 8 reps (dropset); rest 5 seconds and get 4-6 reps (rest/pause), drop the weight again and hit 8 reps; rest 5 seconds and go for another 4-6 reps, drop the weight once more and hit 8 reps!

*Rest 2 minute in between sets*

Exercise 5: Bent Over Low-Pulley Side Lateral Raise

To perform the movement hold a single handle of a low pulley and bend at the waist until your almost parallel to the floor. The arm holding the handle should be hanging in front of you and with a slight bend at the elbow. Raise your arm to the side until it is parallel to the floor and in line with your ear before slowly lowering the weight back to the starting position. Repeat on the opposite arm. 

Set 1: Warm-up with a light weight for 15 reps (both arms)

Set 2: First working set. Use enough weight to cause failure between 12 – 15 reps

Set 3: Second working set. Increase weight to cause failure between 8 – 10 reps, then rest for a count of 10, then try for another 2 – 4 reps (rest/pause set)

Set 4: Third working set. Increase weight to cause failure between 6 – 8 reps, then drop to half the weight for as many reps as possible (dropset)

Set 5: Third working set. Increase weight to cause failure between 6 – 8 reps, then drop to half the weight for as many reps as possible (dropset), rest for a count of 10, then try for another 2 – 4 reps (rest/pause set)

*Rest 1 minute in between sets*

THATS IT!

Bet your delts are ABSOLUTELY smoked! Aren’t they?

Now make sure to get in your postworkout recovery and change into a clean shirt… If you can!

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