This is a workout crafted for your 'Shoulder Day'. Keeping the science aside, this is a quick and intense workout designed to burn those shoulder muscles and keep you moving consistently.
Why spend 2-3 hours in the gym when you can get a solid workout done within 45 minutes to an hour.
This is a Hypertrophy style training combined with supersets.
Use slightly lighter weights for this style of training.
Follow your gym session with a protein rich post-workout meal.
Warm Up - Make sure to do your core and upper body stretches for 5-10 mins
Machine Reverse Fly [3 Sets of 20 Reps] - Light to Medium Weight The aim here is to get the blood flowing and to prepare the shoulder for the intense workout that is to come SUPERSET WITH: Vertical Push Ups: [3 Sets of 10 Reps]
Overhead Shoulder Press: [3 Sets of 20] Barbell Shrugs: [3 Sets 30-40 reps] Lateral Raise: [3 Sets of 12 Reps] This is a SUPER SUPERSET. The aim here is to do all the exercises one after the other with a weight you can manage for all exercises especially for the barbell as you will be lifting the barbell off the rack then dropping it down for shrugs and re-racking it to complete your workout with the dumbells for the lateral raise. Rest 2 Minutes between each set.
Seated Overhead Press: [3 Sets of 15 Reps] Seated Dumbbell Lateral Raise: [3 Sets of 15 Reps] - Lighter Weight Here is another superset that you will require 2 sets of dumbbells. Use the lighter weights for the lateral raises.
Shoulder Press Machine: [3 Sets of 15 Reps] - Use any preferred machine of choice
Cable Front Raise: [4 Sets of 12 Reps]
Machine Reverse Fly: 30 Reps Light Weight After this workout, you're surely to feel a burn in your shoulders and with a great shoulder pump. Remember to keep the intensity high and maintain a strong mind to muscle connection.
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