A lot of people tend to over look shoulder workouts (sorry ladies but its mostly us) or don't work out the different areas in the shoulder and connecting. If you really know me you know my favorite thing to do is super set. It keeps my heart rate up and I dont like to take long rests in between. So here is my workout from last week that focuses on all areas.
WARM UP: 15 minutes treadmill (sprint 1 minute (6.4-6.8), walk 1 minute (3.5-3.8) : incline 2.5
4 sets each, 15 reps each arm
1. front raises (cable)
2. lateral raises (cable or dumbells)
3. standing bent over delt rows (plate or dumbells)
3 sets each, 12 reps
1. sitting shoulder press
2. laying on side (medium incline) lateral raises
3. laying (on stomach, medium
incline) delt rows (palms up)
4 sets each, 15 reps
1. front raise (barbell, knuckles up, close grip)
2. decline side raise (dumbell in one arm standing with feet to a pole and hanging sideways with one arm)
3. bent over delt crossover pulls (cables)
3 sets each 8x8x8 switch grip super set on sitting delt machine (facing in, arms never extending farther than your back, creating a 90 degree angle with your body)
1. underhand
2. knuckles up
3. palms facing each other
Feel free to throw in some core workouts if you dont wanna super set a whole workout but want to keep moving.
Any questions? Feel free to comment or e-mail
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