Shoulder Workout - CHASE PERFECTION

Shoulder Workout


Give this Shoulder workout a go from Tim!

 

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly! DB = Dumbbell

A) Plate Loaded Shoulder Press (4×6-8) (1×20)

 

If you don’t have access to a plate loaded shoulder press then use a machine shoulder press! Reduce the weight for the last set.

 

B) Seated DB Lat Raise to Front Raise (4×8-10)

 

Sit on the end of a bench with DBs by your side! Raise the DBs out to the side to shoulder height for the lateral Raise, return them to start position. Raise the DBs in front to shoulder height ending with palms facing the floor for the front raise. Try to keep the weight the same on each set, resting when you need.

 

C1) Machine Lat Raise (4×12-15) – 5010 Temp

 

Set up the machine so your elbows are at 90 degrees and in line with the pads! Lower the weight for 5 seconds each rep!

 

Superset with…

 

C2) Cable Straight Bar Facepull (4×16-20)

 

Use a wide bar attachment if you have one. Grip over shoulder width apart with palms facing down. Pull bar to your forehead, focusing on using your rear delts (Back of your shoulders)

 

D) Wide Smith Machine Upright Row (15/12/10/8)

 

Grip bar over shoulder width apart. Aim to increase the weight each set. Try to keep your traps relaxed.

 

E) Reverse Flye Machine (4×12-15)

 

Use a vertical grip with hands at shoulder height!

Give this workout a go and let me know how you get on!

Tim

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