Friday Morning Shoulder Workout

Happy Friday everyone! I had one of my better workouts for shoulders and traps this morning. My focus wasn’t so much on the weight but more on contracting the muscle throughout each rep. You all know I’m a believer in heavy weights. Going heavy overloads the muscle and that’s what makes the muscle grow, with proper recovery of course. But for shoulders, I want to stay far from injury and doing more focuses workouts seems to be best.

Shoulder Workout

Dumbbell Shrugs: 4 sets x 12-15 reps

* drop set on final set for 10 more reps

Seated Barbell Press: 3 sets x 12-15 reps

Arnold Presses: 3 sets x 10-12 reps

Reverse Pec-Dec: 3 sets x 12-15 reps

– superset with –

Front Raises (45 lb plate): 3 sets x 12 reps

Lateral Raises: 3 sets x 8 reps

* drop set on final set for another 7 reps


I started out with dumbbell shrugs (took a break this time from barbell shrugs). I also didn’t pull straight up; I raised my arms out away from my sides as I was shrugging up. This allows for a better muscle contraction. Obviously you can’t use as much weight.

Again, my focus was on strict form and feeling the muscle work. Obviously this should be the case for every workout, but we all know that the heavier you go, the more concentration is sacrificed. It’s about finding a balance between the two so that you overload the muscle as well as contract the muscle, which I believe brings out the shape.

I ended with some calves and cardio. Now I’m ready for a weekend of lots of food!

Train with Passion,


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