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The Shoulder Sanctuary Workout

January 22, 2016 | 0 Comments
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Some people like to read books… Catch up on the latest netflix episode or simply chill out to their favourite tunes to find introspect and clear their minds…

At MassiveJoes we find peace and tranquillity from a HARD workout, pushing ourselves to the limit and throwing around some HEAVY ASS iron in the gym.

This shoulder workout is fast-paced and high volume, combining unique exercises with some skin bursting intensity techniques that are guaranteed to get you in the ZONE.

 So drop the remote and come JOIN US to relieve the stress of the day whilst helping to build a set of BOULDERS!

You WILL need the following:

  • A Highly Focus Based Pre-Workout Supplement Stack
  • An Intraworkout Supplement 
  • A pair of TMJ Lifting Straps

Exercise 1: Leaning Dumbbell Raise & Single Arm Dumbbell Press (Superset)

Too often people get in the routine of ALWAYS beginning with a pressing movement, so it’s always a good idea to switch things up to create a new stimulus for muscle growth. The leaning dumbbell raise dramatically increases tension on the middle head of the deltoid, which helps to create fullness and the illusion of an athletic bodybuilding v-taper. Don’t worry… We are following up every set of

Still upset there is no HEAVY shoulder pressing? Don’t worry… We are following up every set of leaning raises with a superset of BURN-OUT single arm dumbbell presses, to switch the focus to the front head of the shoulder.

Perform the movement by taking a dumbbell in one hand whilst grasping a stationary post or machine-upright. With feet together stand next to the post and lean your body away until your arm is completely straight. From here perform a dumbbell side lateral as you normally would, focusing on squeezing hard at the top and controlling the eccentric (lowering) portion of the rep. Go until failure, then immediately grab a heavier dumbbell and perform the single arm dumbbell press until failure. Repeat for the other arm.

Go until failure, then immediately grab a heavier dumbbell and perform the single arm dumbbell press until failure. Repeat for the other arm.

Set 1: Warm-up with a very light weight for 15 reps of leaning dumbbell raise, followed by single arm dumbbell press for 10 reps, repeat for each arm.

Set 2: Warm-up with a light weight for 12 reps of leaning dumbbell raise, followed by single arm dumbbell press for 10 reps. Repeat for the opposite arm.  

Set 3: First working set. Use enough weight to cause failure between 12-15 reps on leaning dumbbell raise, without rest perform single arm dumbbell press to failure on the same arm. Repeat for the opposite arm.  

Set 4: Second working set. Use enough weight to cause failure between 10-12 reps on leaning dumbbell raise, without rest perform single arm dumbbell press to failure on the same arm. Repeat for the opposite arm.  

Set 5: Third working set. Use enough weight to cause failure between 8-10 reps on leaning dumbbell raise, without rest perform single arm dumbbell press to failure on the same arm. Repeat for the opposite arm.  

Exercise 2: High Incline Dumbbell Shoulder Press & Bent Over Rear Delt Flye

More often than not the standard overhead or military press is not a safe or suitable movement for a lot of individuals who have mobility restrictions when pressing overhead. The high incline dumbbell shoulder press is a much safer and therefore often more effective exercise.

 Set the incline as high as possible without it being in the upright vertical position, make sure to keep a slight arch in the back and keep the chest high throughout the movement.Using dumbbells allows for a more natural range of motion and the steep incline still emphasises the main heads of the delts without putting the shoulders at risk. 

After each set of high incline dumbbell presses move immediately into bent over rear delt flyes using a lighter set of dumbbells. This can be performed laying on a bench or by simply standing and bending at the waist until the torso is almost horizontal. Utilising the the rear delt flye helps to create better balanced shoulder development, which will not only enhance the appearance of the shoulders but also reduce the risks of shoulder injuries.

To learn the PERFECT technique for Rear Delt Dumbbell Flyes Click HERE.

Set 1: Warm-up with a light weight for 15 reps of high incline shoulder press, followed by bent over rear delt flyes for 10 reps, repeat for each arm.

Set 2: Warm-up with a light weight for 12 reps of high incline shoulder press, followed by  bent over rear delt flyes for 10 reps. Repeat for the opposite arm.  

Set 3: First working set. Use enough weight to cause failure between 12-15 reps on high incline shoulder press, without rest perform  bent over rear delt flyes to failure on the same arm. Repeat for the opposite arm.  

Set 4: Second working set. Use enough weight to cause failure between 10-12 reps on high incline shoulder press, without rest perform  bent over rear delt flyes to failure on the same arm. Repeat for the opposite arm.  

Set 5: Third working set. Use enough weight to cause failure between 8-10 reps on high incline shoulder press, without rest perform  bent over rear delt flyes to failure on the same arm. Repeat for the opposite arm.  

Exercise 3: Single Arm Landmine Press

Continually going directly overhead with shoulder pressing movements can wreak havoc on ligaments and the shoulder joint capsule, that will ultimately keep you from your GAINS! Using the landmine press variation is a great way to still get in some heavier pressing without completely beating yourself up, thanks to the natural arc of the movement.

To set up for the landmine press, simply slot the end of a barbell into a rotational barbell holder or carefully place one end of the barbell into a sturdy corner of the gym. Start with just the barbell for the warm-ups sets before loading on the weight. Make sure to keep a slight bend in the legs and brace with the abdominals, there should be no bouncing or body-english throughout the movement.

Perform the movement by grasping the free end of the barbell and beginning at shoulder height press the barbell in an upwards and forward direction until lock-out, then return the barbell to the beginning. Repeat the desired rep range for each individual arm.

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

Set 2: Warm-up with a moderate weight for 12 reps on each arm.

Set 3: First working set. Use enough weight to cause failure between 12-15 reps. Repeat for other arm.

Set 4: Second working set. Use enough weight to cause failure between 10-12 reps. Repeat for other arm.

Set 5: Third working set. Use enough weight to cause failure between 8-10 reps, rest 15 seconds then perform as many reps as possible to failure (rest pause). Repeat for other arm.

Set 6: Fourth working set. Use enough weight to cause failure between 6-8 reps, rest 15 seconds then perform as many reps as possible to failure (rest pause). Repeat for other arm.

Exercise 4: Single Arm Straight-Arm Kick Back

Unlike the traditional kick-back which focuses on developing the triceps, the straight-arm kick-back is used solely to target the rear delts.

To begin the movement set up a cable attachment at its lowest point and grip only the rubber stopper, bend at the waist until your torso is almost completely horizontal and align the cable with your working side. Begin the movement with a straight arm by your knee then kick back the cable keeping a straight arm throughout the entire movement, return the cable to the starting position with control. You will need to keep this exercise very light, the main focus is keeping the elbow locked in a straight position and only squeezing with the rear delt to lift the cable.

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

Set 2: First working set. Use enough weight to cause failure between 12-15 reps. Repeat for other arm.

Set 3: Second working set. Use enough weight to cause failure between 10-12 reps. Repeat for other arm.

Set 4: Third working set. Use enough weight to cause failure between 8-10 reps, immediately drop weight by 50% then perform as many reps as possible to failure (drop set). Repeat for THE other arm.

 There you have it!

Pure and utter BLISS.

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