BEGINNER SHOULDER WORKOUTS

BEGINNER SHOULDER WORKOUTS

This four exercise, nine set shoulder workout is designer for beginners who are looking to put some size onto their shoulders. Perform workout once per week. Workout Summary Main Goal: Build Muscle Workout Type: Single Muscle Group Training Level: Beginner Days Per Week: 1 Equipment Required: Barbell, Dumbbells Target Gender: Male & Female Author: Doug Lawrenson Workout Description This beginners shoulder workout comprises of a total of 9 sets and 4 exercises. Muscle groups worked are the front, middle and side shoulders as well as the traps. This workout should be performed once per week only to allow for adequate recovery. Workout Notes: Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise. Strict technique on all exercises. (see shoulder exercises) Aim to improve at least one aspect of your workout each week. Weekly Workout Routine: Beginner Shoulder Workout Shoulders Seated Dumbbell Press 3 SETS - 15-12-10 REPS Dumbbell Lateral Raise 2 SETS - 12 REPS Dumbbell Reverse Fly 2 SETS - 12 REPS Upright Row 2 SETS - 10 REPS

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HIGH INTENSITY SHOULDER BLASTER WORKOUT

Blast your shoulders with this fast-paced, high intensity delt workout that features heavy rest-pause sets, and slow isolation movements. Workout Summary Main Goal: Build Muscle Workout Type: Single Muscle Group Training Level: Intermediate Days Per Week: 1 Equipment Required: Barbell, Cables, Dumbbells Target Gender: Male & Female Author: Max Riley Workout Description The high intensity shoulder blaster workout can be used for a 4 to 6 week cycle, or as a rut buster when you simply want to try something different. This routine is relatively brief (30 minutes), and can also be used on days in which you have a limited amount of time to workout. In total, you will be performing 16 sets using 4 exercises - 2 compound movements and 2 isolation movements. Compound lifts will utilize strength and rest-pause training, and isolation lifts will focus on slower reps and the "mind-muscle" connection. Compound Exercises. For the two compound lifts in this workout, pick a weight that allows you to knock out 8 to 12 reps before reaching failure. Start by performing an all-out set, stopping about one rep shy of failure. Rack the weight and rest exactly 45 seconds. Perform another set, again stopping one rep shy of failure. Continue this pattern until you complete 5 total sets. Focus on brute strength, and getting the weight up with good form at all costs. These sets are all about man vs. mountain! You may be able to complete only a rep or two on the last several sets. Don't worry about this low volume. You are destroying your shoulders with limited rest and heavy weight, and are after cumulative muscle stress and fatigue. The best shoulder compound movements are the military press, seated dumbbell press, upright rows, and appropriate variations. Isolation Movements. For the two isolation lifts, concentrate on feeling the shoulder muscles work. Perform each rep with a 4 second concentric motion, and a 4 to 6 second eccentric (negative) motion. Squeeze each contraction and make your delts work! Rest about 2 minutes between each set. Perform about 6 to 8 reps for isolation movements, and no more then 10 reps per set. The best shoulder isolation movements are lateral raises, front laterals, or cable laterals. It doesn't matter which exercises you use. Pick 2 isolation movements you enjoy, and hammer your shoulders! High Intensity Shoulder Blaster Shoulders Military Press 5 SETS - Rest-pause 45 Seconds REPS Front Laterals 2-3 SETS - Slow 4-6 Cadence REPS Seated Dumbbell Press 5 SETS - Rest-pause 45 Seconds REPS Cable Side Laterals 2-3 SETS - Slow 4-6 Cadence REPS

BUILD A BIGGER UPPER BODY: BACK, SHOULDERS AND TRAPS WORKOUT

Bro: it's time to work the torso. Set aside chest, bicep & abs for a moment. This workout helps you beef up your back, shoulders and traps, and fill out that t-shirt. Workout Summary Main Goal: Build Muscle Workout Type: Single Muscle Group Training Level: Beginner Days Per Week: 1 Equipment Required: Barbell, Bodyweight, Cables, Dumbbells, Machines Target Gender: Male & Female Author: Steve Shaw Workout Description The beach muscles: chest, biceps and abs. A typical gym rat works these bodyparts hard, while undertraining the rest of the torso. Only a token amount of work is put in for back, shoulders and traps. The typical bro torso attack looks like this: Back - Lat pull downs and maybe (MAYBE) a few Hammer strength rows or seated cable rows for good measure. Shoulders - Token Smith machine overhead presses followed by various (wimpy) lateral raises. Traps - Light weight shrugs that aren't potent enough to pack mass on a rat. This type of training won't cut it. If you want a truly impressive upper body - one that fills out t-shirts and screams "I hit the gym", then you want to train your back and shoulders as much as your chest. And let's face it...a great upper body isn't a great upper body unless you have monster traps. Traps are the new abs. Repeat after me...traps are the new abs. The following workout is performed on the same day, once per week. I recommend using it within a training split that looks similar to this: Monday - Chest and Arms Wednesday - Quads, Hamstrings and Calves Friday - Back, Shoulders and Traps Back, Shoulders and Traps Workout Workout Notes Shrugs. Don't baby your barbell shrugs. Slap on as much weight as possible and power shrug those bad boys up. Power shrugs are not strict. Don't fear the explosiveness of this lift; it's not cheating, it's life changing. You will build mountain peak traps. Seated Dumbbell Press. If you can, perform these on a bench or chair with a back. Pull Ups. If you can't perform pull ups, use lat pull downs instead. Seated Cable Rows. If you do not have a cable row machine, use barbell rows or machine rows. Upper Body Workout Back, Shoulders and Traps Deadlifts 3 SETS - 8 REPS Seated Dumbbell Press 3 SETS - 10 REPS Pull Ups 5 SETS - Max REPS Clean and Press 5 SETS - 5 REPS Seated Cable Rows 5 SETS - 10 REPS Barbell Upright Row 3 SETS - 10 REPS Power Barbell Shrugs 5 SETS - 10 REPS