SHOULDERS

DO the basics! They’re the basics for a reason and will give your body one option, TO GROW! When training shoulders, a reasonable amount of weight can go a long way and will get your shoulders screaming. We are not here to max out or find our PR but to progressively use working sets to move weight. Our goal is to not gas out at the beginning but to understand that with each set we should either, find a starting weight and move up from there or maintain an intense working weight. 

Things You Should Know:

Three of these lifts here end with a burnout set that means you should be cutting weight from the set before and doing more reps until you can no longer achieve that movement correctly. Never push yourself to where the form breaks down that’s when an injury can happen so push until the lift gets too difficult to do the movement right that’s when you have reached fatigue. The reason form breaks down is because your other muscle is trying to compensate for the failure you have achieved in the target group.

 Warm-Up 

• Stretch and loosen up before you get to throwing weight around. Your goal is to get the blood moving into your target muscle group.
• My warm-up sets are not included in my main working sets. these warm-up sets range from 3-4 sets. They’re purely to wake up the body and get your blood into the right muscle group.

•  Seated  Dumbbell Shoulder Press- 4×12, 10, 8, 8/16 to failure  (4 Sets, Set 1 – 12 reps, Set 2- 10 reps, Set 3- 8 reps, Set 4 – Burnout set)

           Last Set = burn out set. Whatever weight you started with on your first set cut in half and go till failure.

• Dumbbell Side Raises- 4×12, 10, 8, 8/16 to failure (4 Sets, Set 1 – 12 reps, Set 2- 10 reps, Set 3- 8 reps, Set 4 – Burnout set)

           Last Set = burn out set. Start with your original dumbbell weight and work till failure. Drop down by 5 lbs till you reach the end of the rack. 

• Dumbell Front Raises- 4×12, 10, 10, 8 to failure (4 Sets, Set 1 – 12 reps, Set 2- 10 reps, Set 3- 8 reps, Set 4 – Burnout set)

           To isolate the front deltoid, have your bench set to an incline position, ( just above what you set for your incline bench ). Lay face down and begin your front raises. Concentrate on your squeeze at the top of each rep.

•  Dumbell Upright Rows- 4×12, 10, 8, 8 (4 Sets, Set 1 – 12 reps, Set 2- 10 reps, Set 3- 8 reps, Set 4 – 8 reps)

          This is not a jerking motion. We are striving for a controlled movement. 

• Dumbbell Shrugs- 4×12,10,10,10 (4 Sets, Set 1 – 12 reps, Set 2- 10 reps, Set 3- 10 reps, Set 4 – 10 reps)

           With each rep hold and squeeze your traps for 1-3 seconds. Your goal is to make your traps WORK!