Super Intense Shoulder Workout


big muscular shoulders
Date: August 7, 2016

DESCRIPTION

I’ve been using the following shoulder workout for just under 3 months and the results have been astonishing. As you may or may not know,

I’ve been experimenting with various techniques to boost my shoulder development given my age (45 years), biceps tendonitis and rotator cuff issues. I can’t use heavy pressing movements anymore so I can’t rely on heavy weight to define the parameters of my workouts anymore. I have to find alternative means to develop my shoulders and this routine is just what the doctor ordered. My shoulders haven’t looked this strong since my mid 20’s! I love it and the best part about it is that this routine doesn’t kill my shoulders or severely aggravate my tendonitis. Mind you, I can still feel the injuries but it’s not anywhere as severe as using heavy weight.

This routine is simply awesome! It’s a culmination of different methods that I’ve experimented with over the past 5 months or so and uses supersets, consecutive sets and drop sets. This is a high repetition program that uses light to moderate weight so be prepared to feel a lot of muscle burn. This routine is not for beginners.

Let’s take a look at the program

Try using this workout once per week for the next 8 weeks to 12 weeks.

This workout is for: Intermediates and advanced trainers (6 plus of months of consecutive training) who can't use heavy shoulder pressing movements anymore
Method: Light to moderate weight and higher than normal repetitions
Techniques: 20 by 20's, supersets, drop sets and consecutive sets
Workout time: 35 Minutes
Let's take a look at the workout:

Exercises

  • Reverse pec deck laterals
  • Seated dumbbell press (with palms facing forward)
  • Bent over laterals
  • Lying one arm laterals
  • Standing side cable laterals
  • Barbell shrugs
  • Dumbbell shrugs

How to perform the workout

1) Reverse pec deck laterals

4 x 20 repetitions: Using the 20 by 20 method.

For this exercise you’re going to perform what are called 20 by 20’s. Essentially, you’re going to perform 20 repetitions rest 20 seconds and perform another 20 repetitions rest 20 seconds and perform another 20 repetitions until the set is done. Given as follows:

Set 1: 20 repetitions: Count to 20 and immediately perform next set

Set 2: 20 repetitions: Count to 20 and immediately perform next set

Set 3: 20 repetitions: Count to 20 and immediately perform the next set

Set 4: 20 repetitions: Done

I recommend pyramiding your weight until you can just barely complete 20 repetitions for your last set. It might take a session or two to find your sweet spot but keep experimenting with the weight.

2) Seated dumbbell shoulder press superset with Bent over laterals

Seated dumbbell shoulder press


Super set with

Bent over dumbbell laterals

Perform 4 sets of 20 supersets for each exercise. I suggest using about 65% of your one repetition maximum for the seated shoulder press and 10 pound dumbbells for the laterals. It might not seem like a lot but trust me, your shoulders will be screaming after the third set. I want you to rest 30 seconds in between each super set.

3) Lying side dumbbell lateral raise

You’re going to really feel the burn using this exercise. I want you to use a method called “Consecutive sets” which is as follows:

Perform 20 repetitions for your left arm and without resting perform 20 repetitions for your right. Without resting switch back to your left arm and perform another 20 repetitions. Once 20 repetitions have been completed immediately perform another 20 repetitions for your right. Without resting perform another 20 repetitions for your left arm and another 20 repetitions for your right without resting. You will follow this pattern until you complete 4 sets.

I suggest starting with 5 to 7 pound dumbbells. Once you can perform 20 relatively easy repetitions on your last set, try using the 10 pound dumbbells for your next workout.

4) Standing one arm side cable laterals

Perform 4 sets of 20 in consecutive manner. At this point, you’re going to find it very difficult after the second set to perform another consecutive set. If you find it too difficult, take a 20 second rest in between sets. Your goal is to perform 4 consecutive sets with 50% of your one repetition maximum.

5) Barbell shrugs

4 x 20 using the 20 by 20 method

I suggest starting with about 60% of your one repetition maximum. Keep the weight constant for all sets and use the 20 by 20 method.

Set 1: 20 repetitions: Count to 20 and immediately perform next set

Set 2: 20 repetitions: Count to 20 and immediately perform next set

Set 3: 20 repetitions: Count to 20 and immediately perform the next set

Set 4: 20 repetitions: Done

6) Dumbbell shrugs

2 drop sets

1 drop set is as follows:

Set 1: 15 repetitions using 65% of your one repetition maximum; without resting perform

Set 2: 15 repetitions using 55% of your one repetition maximum; without resting perform

Set 3: 15 repetitions using 40% of your one repetition maximum; without resting perform

Set 4: 15 repetitions using 30% of your one repetition maximum. Done

Rest 40 seconds and perform the next drop set.

Congratulations! You’ve done it. It’s a pretty hard workout but trust me, after 6 weeks of following this routine your shoulders are going to start looking more muscular and defined. Just remember to keep improving from workout to workout. If you can add more weight to certain exercises, go for it but just don’t stray too far from the prescribed workout scheme. Also, don’t sacrifice form for more weight. If you find yourself jerking the weight up you need to lighten the weight.

Notes

• This is a tough workout so be prepared to work. You have to be mentally prepared for this workout. Complete all repetitions as they are set out.

• The weight should be light to moderate. Do not perform the repetitions in a fast or jerking motion. Remember, each repetition should be nice and smooth.

• Drink plenty of water. Have two glasses prior to your session, three or four glasses as you work out and two immediately after. If you need a good pre workout drink, I use Rocket by Athletic Performance (It’s a fantastic pre workout drink).

• To enhance fat loss, try performing 30 minutes of cardio after this routine. You'll burn about 200 calories with this routine. Add in 30 minutes of moderate cardio and you'll burn an additional 200 calories.

• Get plenty of rest. Try and get at least 8 hours per night and if you can, a nap in the day time.

• Use logs to keep track of your progress. You can download free logs here.

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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