Jason’s Shoulder Burn
I don’t want to say I slack on my shoulder workouts but if anything takes a back seat in my training, it’s going to be shoulders. I still hit them once a week like every other major muscle group, but I usually do a little less, and sometimes not as intense. My reason is two-fold: 1) Shoulders have always been a strong part of my physique and 2) You get a lot of shoulder work when you train chest and back, and even some with arms.
Today was different. I decided I was going to throw in some extra intensity for shoulders when I got to the gym this morning. I started out with isolation exercises. I did multiple sets of lateral raises hitting the side delts, front delts, and rear delts. Once my shoulders were more than pre-exhausted, I went on the presses.
Shoulders & Traps Workout
|Exercise||Sets x Reps||Notes|
|Lateral Raises||3 x 15-20||all drop sets|
|Rear Delt Dumbbell Raises||3 x 12||supersets with front raises|
|Front Barbell Raises||3 x 8|
|Hammer Strength Behind the Neck||5 x 12, 12, 12, 12, 50||final set: rest-pause to 50 reps|
|Barbell Shrugs||5 x 12, 12, 12, 12, 20|
Starting out with lateral raises wit drop sets kills the shoulders from the start. I wanted to hit all heads of the shoulder muscles to I included some supersets with the bent over rear delt raises and front delt raises (I rarely do front delt raises). Once I was done with all isolation exercises it was time for presses. The reps were extremely controlled with negatives (5 seconds on the way down) for the Hammer Strength behind the neck presses. I did about 8 reps like this follow by pumping out as many reps as I could, which were few. The final set was a much lighter set and I did rest-pause until I hit a total of 50 reps (25, 15, 10).
I ended my shoulder workout with some barbell shrugs for traps. I used the same method here as with the Hammer Strength exercise except the last set was just a 21 rep set. I hit 2 exercises for calves followed by walking on the treadmill on an incline for 30 minutes. This was my first shoulder workout of 2015 and it was a great one!
Train with Passion,