January 4, 2017
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
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
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
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
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
70 lbs. x 20
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.|
110 lbs. x 12
130 lbs. x 12
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.