Atrk
Menu

Neglected no longer

January 4, 2017

Shoulders

I never trained shoulders exclusively since I’ve always believed that they got hit pretty well on back and chest training movements but have since rethought this. So now I have dedicated a specific training session to shoulders each week. I make it the end of my training week since it’s a fairly small muscle group and I’m already pretty spent by the end of the week.

Giant sets for shoulders look like this…

Seated shoulder press machine + upright dumbbell rows + front raise using 35 lb. plate + reverse pec deck. Yes you counted right. This Giant Set is comprised of 4 movement instead 3. What do you call a 4 movement Giant Set? Hhmmm.. Maybe a Super Giant Set?

NOTES: The shoulder press machine I use places the weight “per hand” so the weight stack is per hand not spread across both hands.

When doing upright dumbbell rows I don’t pull the weight straight up as is customary. I flare my elbows out to the side thus exaggerating the effects on the medial head of the deltoids and making the movement look more like hybrid of an upright row and a side lateral raise.

An “F” after the reps indicates failure at that number of reps.

Ever since dislocating my right shoulder in April 2016 I have to stay very tight on all over-head work. My right shoulder fatigues faster and I can get into a painful position pretty easily so I have to stay focused.

My left tricep doesn’t like to lock out ever since the reattachment surgery. I’m consciously working on correcting this.

Seated shoulder press machine: 70 lbs. x 25 reps; upright dumbbell rows: 45 lbs. x 12; front raise using 35 lb. plate x 12 reps; reverse pec deck: 100 lbs. x 15

1 min

Seated shoulder press machine: 80 lbs. x 16F reps; upright dumbbell rows: 45 lbs. x 15; front raise using 35 lb. plate x 15 reps; reverse pec deck: 110 lbs. x 15

1 min

Seated shoulder press machine: 90 lbs. x 13F reps; upright dumbbell rows: 45 lbs. x 16; front raise using 35 lb. plate x 15 reps; reverse pec deck: 120 lbs. x 15

3 min

Seated shoulder press machine: 100 lbs. x 7F reps; upright dumbbell rows: 45 lbs. x 20; front raise using 35 lb. plate x 15 reps; reverse pec deck: 130 lbs. x 12

4 min

Seated shoulder press machine: 110 lbs. x 5F reps; upright dumbbell rows: 45 lbs. x 25; front raise using 35 lb. plate x 18 reps; reverse pec deck: 140 lbs. x 8F

5 min set up

Life Fitness lateral raise machine 3 sets

50 lbs. x 25

3 min

70 lbs. x 20

3 min

90 lbs. x 16F

5 min set up

5 min talking (My buddy Tony Vanetti stopped to chat so I took a little more recovery time J )

Paramount overhead tricep extension machine – shoulder emphasis

NOTE: I like this machine on shoulder training. Not to hit my triceps but to hit my shoulders! If you go light enough and focus on brining the shoulders up and together pinching the traps together it’s an amazing overhead shoulder movement. If you go to heavy and the triceps take over you lose the magic. You have to focus on moving the shoulders first and then keep that momentum all the way through till the arms are fully extended overhead.

B2ap3 Thumbnail IMG 4957 E

110 lbs. x 12

2 min

130 lbs. x 12

2 min

150 lbs. x 7F

53 minutes and done! Here’s how the time breaks out. My 4 movement giant sets took me 27:47 minutes and the balance of the work took me 25:14 minutes I’m leaving the gym with a great pump in my shoulders. Mission accomplished.

{jcomments on}

My favorite bodypart to train... Back
The Ultimate Food Prep Tool You’re Not Already Usi...

Network Affiliates

Internet-Radio.com
SHOUTcast.com
TrulyHuge.com
FitnessLinkPros.com
WorldFitness.org
CriticalBench.com
LiftForLife.com
LiveLongerLiveStronger.co.uk

Quick Links I

Our Location

SUPER HUMAN RADIO
2908 Brownsboro Rd
Suite 103
Louisville, KY 40206
(502) 690-2200

SHR Newsletter

Subscribe to our FREE newsletter
to receive the latest updates in your inbox!
SHR Newsletter
Internet Radio