Today we trained shoulders. Anyone who has watched me train before knows I love training shoulders. I can train shoulders for hours, BUT I kept it short, intense, and fast paced because I wanted something that could be done in 40 minutes. So here is exactly what I did and why. Some things have a reason and some things I do just because…because they feel good!
Warm-up - lateral, front, and rear fly 3 sets, 10-15 reps (I go through all of them before I rest)
1. Dumbbell Lateral Raise: 5 sets, 8-10 reps (last set go to failure)
Try to increase weight with each set, with your last set being your heaviest where you would fail around 6 reps. If you have someone spot you, have them help you through a couple more just by placing support under your arms. Something fancy I added at the very end was a double drop set, with the last drop using manual resistance against your partner. Your partner will push down on your arms as you push against their resistance. Your partner should be able to tell how much pressure to use, more at the beginning and then lessen the pressure as you start to fatigue to enable you to get more reps.
2. Dumbbell Shoulder Press: 5 sets, 8-10 reps / Front Plate Raise (last set go to failure)
Something that I always like to do is completely exhaust muscles by using simple compound sets. Shoulder press is a lot of front delt, so I like to grab a 45 lb. plate and perform front raises until failure. Sometimes I drop the weight to 25 lbs and rep out until failure
3. Barbell Upright / Front Raise Combo: 5 sets, 10 reps
For 3-5 sets I pick a weight that I am able to perform both an upright row and a barbell front raise, alternating back and forth. I can upright row a little heavier than I can barbell front raise so for the last two sets I added weight to the upright row and performed them solo. Then I stripped the weight down and completed the barbell front raise until failure.
4. TRI-SET (Standing Rear Felt Cable Fly / Seated Wide Pull down / Dumbbell Rear Fly) 5 sets, 10-12 reps
For most people their weaker area is the rear deltoid. If your posterior delt is a lagging area for you, I would throw these in at the beginning of your workout and maybe try and go a little heavier and add some drop sets for volume. I really like all three of these exercises. I enjoy the cable rear fly because it targets and overloads the muscle at the beginning of the movement. I like the wide pull downs as a nice compound exercise for rear delts. The key is to lean back a little bit and focus on pulling back towards your shoulders instead of down towards your lats like you would if you were performing a lat pull down. Dumbbells are always a great way to end the set, the first 1/4 part of the rep there is no resistance. Dumbbell reverse flies overload the muscle at the end of the range of motion.
I hope this helps you see into my brain and why I train the way I train!! #enjoy :)