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Capped Cannonballs Shoulder Workout

July 3, 2014 | 0 Comments
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Although it might not be obvious, the shoulders are undoubtedly one of the most important muscle groups when looking to create a balanced and impressive physique.

Whenever you see impressive physiques such as Jim Cordova it is impossible to look past his shoulder development… those things look like someone has slapped two MAMMOTH cannonballs on top of an already impressive physique. So if you’re looking to develop some thick CANNONBALLS of your own, this workout is for you! We’re about to combine high intensity tri-sets and supersets with some nasty negatives to completely BLOW up those delts!

For this workout you will need the following:

1. A reliable training partner

2. A super strong pre-workout supplement

3. A pair of Team MassiveJoes Wrist Wraps to keep those wrists supported

4. A part of Team MassiveJoes Lifting Straps to help you push through way beyond your forearms failing

BOOM! Lets get this workout started.

Exercise 1: Dumbbell Tri-Set (Seated Lateral Raise, Arnold Press, Upright Row)

Most people begin their shoulder workouts using HEAVY compound movements, often neglecting anything that resembles a warm-up. We have two words for you… SNAP CITY! For our first exercise we are beginning with a tri-set using only dumbbells to completely warm-up the shoulders and work through a wide range of motion in preparation for the HEAVY sets.

Beginning with Seated Lateral Raises sit on a bench set at 90 degrees holding a pair of dumbbells at your side with your palms facing in. Maintain a stationary torso and lift the dumbbells using a slight arm bend until your arms are parallel with the floor. Repeat for controlled reps. Then without dropping the weight immediately lift the dumbbells to your chest with palms facing in. Use a controlled motion and press the dumbbells overhead rotating your wrists to finish the movement with your palms facing away from your body. Repeat for controlled reps. Next move straight into Standing Upright Rows, start by holding the dumbbells just about your thighs and using a slight arm bend slowly lift the dumbbells until they nearly reach your chin, holding for a 2 second count before lowering. Repeat for controlled reps.

Set 1: Warm up set with a light weight for 10 reps for each exercise.

Set 2-4: Use a moderate weight that allows you to get 10 controlled reps on each exercise.

*Rest 1 minute between each tri-set

Exercise 2: Seated Cable Lateral Raises Superset with Standing Cable Lateral Raises

Moving into our second exercise we are going to push for a lot of volume using supersets, whilst targeting the lateral head of the deltoid to create that capped look.

To start, set up a flat bench in the middle of two low cable pulleys that are opposite each other. Next grasp the left cable using your right hand and vice versa. Sit on the edge of the bench with your feet placed in front of your knees, ensuring the cables run under your knees. Start the movement with your hands underneath the back of your knees then slowly raise your upper arms until they reach shoulder height. After hitting the prescribed number of reps, stay seated and lift your legs allowing the cables to run in-front of your body, immediately stand up and using some slight body english get as many reps as you can in the standing position.

Transitioning from Seated Cable Lateral Raises to the standing variation will keep your form strict to begin with ensuring complete ‘mind-muscle’ connection whilst also allowing you to push beyond failure for some SERIOUS GROWTH!

Set 1: Warm up set with light weight for 20 reps.

Set 2: First working set. Use enough weight to cause failure between 12 – 15 reps while seated, then stand up and get as many reps as you can.

Set 3: Second working set. Increase weight to cause failure between 10 – 12 reps while seated, then stand up and get as many reps as you can.

Set 4: Third working set. Keep weight from set 3 and fail between 8 – 10 reps, then stand up and get as many reps as you can.

Set 5: Fourth working set. Keep weight from set 3 and fail between 8 – 10 reps, then stand up and get as many reps as you did when you were seated. Immediately drop the weight to half and rep out as many standing reps as you can.

*Rest 1 minute in between sets*

Exercise 3: Rope Face Pulls Superset with Bent Over Rear Dumbbell Flyes

If you really want to develop some CANNONBALL Delts, then you can’t leave anything to chance, ESPECIALLY your rear delt development. Because of the attachments in the rear deltoids it is near impossible to use substantial weight when targeting them, so we are going to smash these bad boys with a another superset using relatively light weight for multiple reps and sets.

For this exercise you will need to set up a cable rope attachment at eye level and have a pair of light dumbbells ready to go. Facing the cable attachment use a “palms facing down” grip to pull the weight directly towards your face whilst separating the handles until you feel a nice squeeze in your rear delts. Immediately rack the cable, grab your dumbbells and bend at the hips until you are facing the floor. Maintaining a neutral arch in your back use a slight bend in your arms to lift each dumbbell until both arms are parallel to the floor, then return to the starting position.

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

Set 2: First working set. Use enough weight to cause failure between 12 – 15 reps on the Rope Face Pulls, followed by as many Bent Over Rear Dumbbell Flyes as possible.

Set 3: Second working set. Use enough weight to cause failure between 10 – 12 reps on the Rope Face Pulls, followed by as many Bent Over Rear DumbbellFlyes as possible.

Set 4: Third working set. Use enough weight to cause failure between  8 – 10 reps on the Rope Face Pulls, followed by as many Bent Over Rear DumbbellFlyes as possible.

Set 5: Fourth working set. Use enough weight to cause failure between  6– 8 reps on the Rope Face Pulls , followed by as many Bent Over Rear DumbbellFlyes as possible.

*Rest 1 minute in between sets*

Exercise 4: Barbell Upright Rows

Now it’s time to throw a HEAVY ASS movement in the mix!

If performed correctly the Barbell Upright Row will stimulate both medial deltoid and trapezius growth, giving you that MASS MONSTER look in your upper torso. To begin the exercise rest the barbell on your thighs and with a “less than shoulder width apart” grip, slowly pull the bar to eye level. Make sure to lead the exercise with high elbows to reduce putting extra stress on your wrist. Oh, and make sure you’ve got your Team MassiveJoes Lifting Straps handy – you’re going to need them for this exercise!

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

Set 2: First working set with heavier weight for 12 reps.

Set 3: Second working set. Use enough weight to cause failure between 10 – 12 reps .

Set 4: Third working set. Increase weight to cause failure between 8 – 10 reps.

Set 5: Fourth working set. Keep weight from set 4 and fail at 8 reps, then drop the weight in half and get another 4 – 6 reps, then drop the weight again but only perform the top half of the movement for 5 reps and then complete 5 full reps (double drop set + partial reps).

*Rest 1 minute in between sets*

Exercise 5: Standing Hammer Strength Isolateral Shoulder Press

Just when you thought we were done, guess again!

For our final exercise we are going for some heavy reps followed by controlled negatives. The trick here is to use an Isolateral Hammer Strength Incline Chest Press machine which allows for a very staple and powerful pressing position without the need to stabilise the weight. Begin the movement by facing the Hammer Strength machine with a shoulder width stance and get a training partner to help lift one arm of the machine to shoulder height. Keeping your abdominals braced press the arm overhead for some powerful reps making sure to control the weight during the eccentric (lowering) phase of the lift. After busting out as many reps as possible, get your training partner to help push the weight overhead allowing you to focus soley on controlling the eccentric portion of the movement for 10 seconds (negatives). Take a quick 15 second break before moving onto your other side.

Set 1: Warm up set with moderate weight for 10 reps

Set 2-3: Use a heavier weight for 8 reps + 4 negatives, for both sides

Set 4-5: Use a heavier weight for 6 reps + 3 negatives, for both sides

Set 6: Use a heavier weight for 4-6 negatives, using a training partner to help lift the weight.

*Rest 2-3 minute in between sets*

There you have it! LOCKED & LOADED!

Make sure to get in a complete post-workout recovery shake such as the latest POSTACK to dramatically increase your post-workout muscle recovery and growth.

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