Shoulder Busting Workout
With "Down The Racks"

For this months workout, I've decided to pass along a short, intense dumbbell shoulder workout that will simply devastate your shoulders.

I remember being introduced to this exercise when I was about 19 years old and the guy I was training with had shoulders that looked like cannon balls.

He always incorporated this exercise into his training routine.The exercise is a simple shoulder press but with an added twist. I'm sure some of you may have heard of “down the rack” training. If you haven't heard of down the rack, it's basically a training technique where you basically start at one end of the dumbbell rack and make your way down the other end for a specific exercise.

For example, let's say your going to do the seated shoulder press.

What you would do is set up a rep and set scheme. Let’s say I want to start at 75 pounds. My rep and set scheme would look as follows:

Down the rack 1: 75 pounds for 8 reps

I would immediately go the next set of dumbbells and do another set:

Down the rack 2: 60 pounds for 8 reps

I would immediately go the next set of dumbbells and do another set:

Down the rack 3: 45 pounds for 8 reps

I would immediately go the next set of dumbbells and do another set

Down the rack 4: 30 pounds for 8 reps

And my last down the rack:

20 pounds until failure.

This is one giant set. You will start off by doing 2 or 3 giant sets for the first two weeks and than jump up to doing 4 giant sets. Of course, you will adjust the weight accordingly since you might have different strength levels.

Believe me, your shoulders will be howling with pain but hang in there because they will grow in no time at all.

All the best,

Blake

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