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.



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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.


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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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