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Mile-Wide Shoulder Workout

December 11, 2014 | 0 Comments
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NO Machines

NO Cables

We’re going back to basics here. Nothing but dumbbells and barbells in this workout! But don’t go thinking this isn’t going to be tough…this old-school workout is so tough we recommend giving your whole body a FULL day’s rest after!! 

What you’ll need:

– A good training partner will help, but don’t worry if you’re training solo, we’ve got you covered!

– The ultimate FOCUS & PUMP Pre-Workout Stack

– A certificate of sickness from your doctor to get out of work the next day, because you WILL NOT be able to move your arms after this workout!!

OK LEGGO!

Exercise 1: Rotator Cuff/Shoulder Warm-Up

Before we start destroying our delts we have to make sure they are warm and ready to go. Grab yourself a pair of dumbbells (2-5kg each) and start by doing any movement that involves movement of the shoulder. You want to aim to do about 12-15 reps each side and then move to another movement and another until you feel your shoulders are ready to GO!

Example Warm-Up: External Rotation (rotator cuff) – Internal Rotation (rotator cuff) – Front Raises – Rear Delt Flyes – Side Lateral Raises – Shoulder Press

All getting 12-15 reps, remember we are not failing, this is just a very light warm up to get the joint moving.

Exercise 2: Standing Barbell Shoulder Press

Now that we are warmed-up it’s time to get to the serious stuff!! How else would you start a workout this OLD-SCHOOL other than Standing Barbell Shoulder Press! We suggest using a squat rack to re-rack your weight between sets, but if they’re being used you can get your training partner to pass you the barbell or pick it up yourself, just be sure to watch your back posture.

Make sure you’ve got your form on point and watch out Exerpedia Video here!

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

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

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

Set 4: Second working set. Use enough weight to cause failure between 8-10 reps. Rest the bar on your upper chest for 10 seconds getting that STRETCH through your delts then go for another 4-6 reps (rest-pause), rest again for 10 seconds and then go for another 2-4 reps (double rest-pause).

Set 5: Final working set. Use enough weight to cause failure between 6-8 reps. Immediately drop the weight by 25-30% and go for as many as you can (making sure you at least get 8 reps) drop the weight again to just an empty barbell and go for broke. Hit 20 reps and feel the BURN!! (double drop set)

Exercise 3: Barbell Upright Row

The Barbell Upright Row is such an underrated shoulder exercise but easily one of the most effective for building some massive caps on your delts!

Grab a barbell at about shoulder width, standing tall with your chest up and shoulders back. Pull the barbell up vertically in front of your body, keeping it as close to your body as you can. Now the trick is to make sure you’re leading with your elbows, don’t worry about how high the bar comes up, focus on getting you elbows coming just above shoulder height. On the way down make sure to control the weight and don’t just drop it.

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

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

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

Set 4: Second working set. Use enough weight to cause failure between 8-10 reps. 

Set 5: Final working set. Use enough weight to cause failure between 6-8 reps. Let the weight hang at the bottom while still holding, allowing you to stretch your shoulders and traps for 10 seconds. Go for another 4-6 reps by yourself (rest-pause) then immediately get your training partner to help get the weight up but allow you to control the negative half by yourself (negatives) until you can no longer control it! If you don’t have a training partner, after your 4-6 reps, drop the weight by 50% and really focus on controlling those negative reps!

Exercise 4: Standing Bent-Over Dumbbell Rear Flyes

By now your shoulders should be COOKED, so take note and don’t be stupid with your weight choice here. Rear flyes should ALWAYS be executed with perfect form, so back off the weight if you find your upper back begins to take over, otherwise NO rear delt GAINS will be made! Pick a weight you can control and FEEL the squeeze in your rear delts for EACH and EVERY rep! Remember we are doing STANDING Bent-Over Rear Flyes, not lying on a bench, so make sure you brace your core, keep a good back posture and try and get as horizontal as you can.

Make sure you have got your form on point and watch out Exerpedia Video here!

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

Sets 2-4: Working Sets. Use enough weight to cause failure between 10-12 reps.

Set 5: Final working set. Use the same weight to cause failure between 10-12 reps. The grab some dumbbells half the weight of what you were just using and for another 12-15 reps. Making sure you SQUEEZE for a good 1-2 seconds at the top of each rep (drop-set)!

Exercise 5: Standing Alternating Dumbbell Front Raises

The end is near BUT that’s no reason to ease up on your effort! Back to our front delts now with a Standing Alternating Dumbbell Front Raise. Once again, just with the Rear Flyes, your delts have done a lot of work already, so don’t be stupid, pick a weight you can control and squeeze WITHOUT swinging your body.

Standing with dumbbells in either hand, pull your shoulders back, get your chest up, and have your palms facing into your sides (neutral grip). Start with what you believe to be your weaker side. Raising the dumbbell, initially, in a hammer/neutral grip, rotate throughout the movement to having your palm down at the top of the motion, then lower the weight in a controlled motion reversing the rotation back to starting position. Then perform the same motion for your other side.

Set 1: Warm-up with a light weight for 12 reps per arm.

Sets 2-4: Working Sets. Use enough weight to cause failure between 10-12 reps per arm.

Set 5: Final working set. Use the same weight to cause failure between 10-12 reps per arm. Then grabbing a barbell about the same weight as 1 dumbbell you just used, go for 12-15 Standing Barbell Front Raises to burn those front delts out. Making sure you SQUEEZE for a good 1-2 seconds at the top of each rep!

Exercise 6: Standing Dumbbell Side Lateral Raises

Here we are…FINALLY! The last exercise and we’ve saved the PUMP for last! We’re going to flush those boulders FULL of nutrient rich blood to get MAXIMUM GROWTH!

Make sure you’ve got your form on point and watch our Exerpedia Video here! Remember we are doing these standing so keep that core strong.

After your warm up set we are going to do 3 working sets. Each working set has a double drop set to make it that little bit more…fun…yeah, let’s say fun. Start by picking a weight aiming to get the designated rep range for the main working set. Then grab a set of dumbbells 40-50% lighter and go for another 12-15 reps. Then grab another set of dumbbells 40-50% lighter again and go for as many as you can making sure to SQUEEZE at the top as much as you can!

Example Working Set: 15kg dumbbells for 12 reps, then drop to 8kg dumbbells for 15 reps and then finally drop to 4kg dumbbells for 20 reps.

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

Set 2: First working Set. Use enough weight to cause failure between 12-15 reps. Then perform double drop set as mentioned above.

Set 3: Second working Set. Use enough weight to cause failure between 10-12 reps. Then perform double drop set as mentioned above.

Set 4: Final working Set. Use enough weight to cause failure between 8-10 reps. Then perform double drop set as mentioned above.

OH SNAP! You made it! Great work! Now go and feed that shoulder growth with a super-sized post-workout meal for MAXIMUM GAINS!

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