It’s
been 30 days since you hit my leg workout. I’m hoping you are back to walking normal and you’re ready for a change to your shoulder workout. Here are a FEW TIPS to help maximize the results of the workout.
TIP 1: When doing shoulders really focus on form and do not sacrifice it no matter what. Shoulders are the easiest body part to injure and many times the most nagging. Shoulder surgery is not fun and can be a 6 month recovery.
TIP 2: When doing side laterals or front raises make sure you bring the weight SLIGHTLY above the shoulders. I see many people in the gym without a good range of motion and unless you bring that weight SLIGHTLY above the shoulder you will be missing out on some key growth.
TIP 3: On Upright-Rows, use a wide grip to focus more on the shoulder and less on the traps.
THE LIFT:
Shoulder Press: 20, 15, 12, 10, 12, 20
Increase weight until the 10 rep set and then back the weight down as you increase reps
Side Lateral Raises: 10, 10, 10, 10
Start with a moderate weight and increase with each set; last 2 sets should be heavy and until failure
Superset with:
Front Dumbbell Raises (Palms Up): 10, 10, 10, 10
Start with a moderate weight and increase; last 2 sets should be heavy and until failure.
Superset with:
Rear Delt Dumbbell Flies: 10, 10, 10, 10
Start with a moderate weight and increase; last 2 sets should be heavy and until failure.
Upright Rows: 100 reps
Use a weight you can do for 15-20 reps. Stop and rest 30 seconds between sets until 100 reps are achieved.
As always make sure your nutrition is in check. I see the same guys year after year in the gym hitting their workouts with great intensity, focus, and disciplined strategy without ever making substantial gains. Nutrition is 90 % of reaching your muscle building or weight loss goals. Why spend the next 2 years trying to make gains that can be achieved in 3-6 months with proper nutrition. Helping people reach their goals and dreams is what I do for a living. If you have any questions about your nutrition shoot me an email or Facebook message and let’s talk. I can let you know whether you are on track with your nutrition or I can build you a detailed comprehensive plan to accelerate the progress towards reaching your goals! Have fun and hit me up on Facebook and tell me how you feel after the workout.
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