Shoulder Busting Workout
With "Down The Racks"  


body builder shoulder press

DESCRIPTION

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 use the seated shoulder press as an example.

The first thing we need to 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:

Set 1: 75 pounds for 8 reps

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

Set 2 : 60 pounds for 8 reps

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

Set 3: 45 pounds for 8 reps

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

Set 4: 30 pounds for 8 reps

And my last down the rack:

20 pounds until failure.

This is one giant set. 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 your shoulders will start to grow in no time at all.

Need help?

Do you need help putting your diet and training program together? Do you need help finding out what you need to be doing to lose 10, 20 or even 40 pounds of body weight? Do you need help gaining body mass or strength? Do you need help finding the right program for your goals? Let me know and I'll tell you what you need to be doing to reach your goals. This is a FREE SERVICE and I'm more than willing to help. Just go to this page here and fill out the online form and hit submit. I'll get back to you ASAP (I won't collect your email address or spam you). Just ask me your question and I'll answer it - Blake

All the best,

Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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