Shoulders were a weakness of mine, but I’ve been able to bring up my delts over the years. If this is a weakness of yours, then I can really relate—and I have a lot to offer in this 12-week series. You’ll notice that I keep the form strict for most shoulder moves—using momentum may be one of the reasons your shoulders are laggards in your physique.
We’ll use a variety of angles and techniques throughout this 12-week program, many of which I described in the training intro to Shattered! These include supersets, Dramatic Transformation Principle (DTP) and a combo of the two, as well as shoulder giant sets.
NOTES:
* Perform front dumbbell raises in an alternate fashion so you can focus on each shoulder individually.
* If your rear delts are weaker than other aspects of your delts, then switch around this workout and begin with rear dumbbell raises. That’s one of the main strategies of this video series: focus on the weakest aspect of your physique and even do so within a specific muscle group.
* Seated shoulder dumbbell presses is the one compound move in this workout—that means you’ll be involving other muscles groups and multiple joints. Remember to stay focused on your shoulders rather than how much weight you can lift. Shoulders grow with targeting, not with slinging around heavier weights. Still, use the heaviest weight you can.
* Get in Re-Kaged immediately after training so you’re recovered for tomorrow’s workout as well as your next shoulders workout the following Monday. Getting in Re-Kaged immediately after this workout reloads glycogen in the muscle cells in your shoulders, which otherwise may be depleted seven days later.
|
EXERCISE
|
COMMENT
|
|
Front dumbbell raises
|
5 SETS / 12 REPS
Perform this move first in alternate fashion, resting 90 seconds between sets.
|
|
|
|
|
Bent-over rear dumbbell raises
|
5 SETS / 12 REPS
If this is your weakest part of your delts, then you can move it first in the workout Regardless, rest 90 seconds between sets.
|
|
|
|
|
Dumbbell lateral raises
|
5 SETS / 12 REPS
Emphasize the middle heads of your delts in isolation with this move. Rest 90 seconds between sets.
|
|
|
|
|
Seated shoulder dumbbell presses
|
3 SETS / 10 REPS
Rest 2 minutes between sets during this compound exercise.
|
|
|
|
TIP: Stay focused on your workouts—get off your phone; don’t spend your rest periods chit-chatting with friends; and use your rest periods to stretch your shoulder muscle and stay hydrated.
Check out my video for detailed tips on how to perform each of these shoulder exercises.
