Tag Archives: shoulders

Boulder Shoulders

Dane knows that big shoulders exude power and strength!

I would only do this once a week. Someone with better recovery might be able to do it on a rotating routine of 3 sessions in 2 weeks.

You can use whatever equipment you have handy. The movements are what really matters. If you can’t do upright rows substitute for slow rep shrugs or Kelso rows.  Try and keep the weights the same for all of the sets unless you are just too shot to get in any reps.


Delt Blast: One NASTY SET!
Shoulder Press 8-12 reps
Upright Rows 8-12 reps
Shoulder Press 6-8 reps (less reps cause of fatigue)
Upright Rows 6-8 reps
Shoulder Press 4-6 reps
Upright Rows 4-6 reps
21’s (dumbell laterals done in 3 directions)

STRETCH. DONE. You can drop the weight if you need to as the sets progress because of fatigue as well. It all depends on what you can do.

Again, there are lots of routines. This is just one.

Free Workout: Chest, shoulders, tri’s


Example:

Incline bench press
Warm up – bar x 15
Warm up – 65 x 8
Work sets:
80 x reps – 4 sets

*your reps will probably decline as you fatigue, this is normal. Do not take any weight off the bar.

**the bar itself weighs 45 lbs. When I say 65 lbs, I mean the bar plus 20 lbs. (this will be for all free bars and smith machine also)

Dumbbell flyes
3 sets of 15 at a lighter weight – all sets should be 1-2 reps from failure

Smith Machine shoulder press
Warm up – bar x 15
Warm up – 65 x 8
Work sets:
95 x reps – 4 sets

Db side lateral raise
3 sets of 15 at a lighter weight – all sets should be 1-2 reps from failure

Pushdowns
warm up – 30 x 9
work sets:
50 x reps – 4 sets

Db skull crushers
3 sets of 15 at a lighter weight – all sets should be 1-2 reps from failure

Cardio following training:
20 minutes of steady pace treadmill, stepper or bike

*the muscle group at the end of the workout has already been secondary for the other exercises and therefore does not need as many warm up sets.

**this is just an example workout. You can use it and change the weights to fit your strength level.