(click the picture above to see video)
It`s friday and everybody gets ready for the weekend,including me,but not before smashing my shoulders at the gym.Shoulders are one of my favorite body part to train and I usually reserve one day of the week to have a full shoulder workout.
Why I call this My 3D Shoulder workout?
The reason is simple,I hit all 3 heads(FRONT,MIDDLE,REAR) equally to build a nice,round shaped shoulder.This way your delts look full no matter the side you look at them.And the twist....well I also like to challenge myself by adding some spice to my workouts,I like to get out of my comfort zone.
Another thing that I do when training delts is to always incorporate some sort of free-weight overhead press.This will help your shoulder stabilizers working properly.The best overhead press exercises are the basic barbell or dumbell press done seated or standing.
My advice for those who train shoulders on a regular basis,train safe and try not to go crazy with this muscle group as it tends to get injured pretty easily,and an injured shoulder would mean you should take time off and get better before trying to do any moves that involves shoulders.And try to learn the proper technique in lifting as it could prevent you from experience shoulder pain,from bad form,that could get chronic.
As you will see in my workout,I use variations for some exercises such as behind the neck press,which in my opinion is a great exercise.But to execute this move your shoulders must be placed into an extreme externally rotated position which can create a very risky scenario if done without knowing the basisc of overhead presses or without proper warmup.
THE WORKOUT
GIANT SET 1/4 sets with 2 min rest between sets
- Dumbell Seated Shoulder Press 12 reps
- Standing Plate Front Raise 12 reps
- Bent Over Dumbell High Row 12 reps
- Plank Jumps Through/Front and Back 10 reps(just click on the video to see how it is done)
GIANT SET 2/4 sets with 2 min rest between sets
- Behind the Neck Shoulder Press 12 reps
- Lateral Raise(thumbs up)12 reps
- Pec-Deck Rear Delt Fly 12 reps
- One Legged TRX Burpees 10 reps/leg
SUPERSET for abs -repeat 3 times with no more than 1 min break between sets
- Alternating Weighted Knee Tucks Crunch 20 reps
- Heels Touch Crunch 15 reps
I hope everybody has a nice weekend!:)
Thanks for reading!
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