shoulders Archives - 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

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!

A) Smith Machine Shoulder Press – In Front (12/10/8/6)

Set the bench to a very steep incline, one setting off from vertical. Try to increase the weight on the bar each set.

B1) Machine Lat Raise – Arms Bent (3×10)

Perform a set with elbows at approximately 90 degrees holding handles with a heavier weight. Then reduce the weight and perform lat raises with your arms straight.

B2) Machine Lat Raise – Arms Straight (3×10) & (1×20)

Focus on keeping constant tension on the outer part of your shoulders (medial deltoids) throughout each rep. Finish with a 4th set of just straight arm raises.

C) Plate Loaded Shoulder Press (4×10)

If you gym does not have a plate loaded shoulder press then use a regular shoulder press machine. In this particular workout I used a Hammer Strength shoulder press.

D1) Incline DB Reverse Flye (4×12)

Perform holding handles with a hammer grip (palms facing in).

Superset with…

D2) Standing DB Lat Raise (4×20)

Keep your arms almost straight for each set and keep your traps relaxed.

Let me know how you get on.

Tim

Shoulder Workout


Incline Front Raise

Try this high volume session with 3 trisets to hit the shoulders and make you feel the burn.

The first exercise in each triset is a compound movement (multiple joint exercise) and uses a rep range of 8 to 10 reps. So you’ll be starting with a heavy weight that you can lift for no more than 10 reps with good technique. The second exercise works in the 10 to 12 rep range and the third exercise works in the 12-15 rep range, so you’ll be increasing your time under tension each set.

Rest time: No rest between the 3 exercises in the trust until you have completed a full set of each. Then rest 90 seconds before starting the second set of each exercise.

 

THE WORKOUT:

TRISET 1:

A1) Seated DB Press (3x 8-10) – 4010 Tempo

Use a tempo of 4 seconds to lower the weight and 1 second to lift the weight. Keep your back in contact with the bench throughout the movement. Bring the dumbbells together as you press them overhead.

 
A2) Standing DB Lateral Raise (3x 10-12) – 3010 Tempo

Use a tempo of 3 seconds to lower the weight and 1 second to lift the weight. Lift the dumbbells out to the side to shoulder height. Lead with your little finger as you lift the dumbbells.

 
A3) Incline BB Front Raise (3x 12-15) – 3010 Tempo

Set a bench to a 30 degree incline and lie on it face down holding a barbell. Lift barbell with straight arms so elbows come in line with your ears. See image at top of post.

 

TRISET 2:

B1) Wide Grip BB Upright Row (3x 8-10) – 4010 Tempo

Grip barbell just over shoulder width apart. Lift barbell up to chest height avoiding swinging.

 
B2) Reverse DB Flyes On Bench (3x 10-12) – 3010 Tempo

Set bench to a 30 degree incline and lie face down holding dumbbells. Lift dumbbells out to side using your rear delts (back of your shoulders to lift the dumbbells.

 
B3) Arnold Press (3x 12-15) – 3010 Tempo

Hold dumbbells at shoulder height with palms facing body. Press dumbbells overhead twisting palms to face forward.

 

TRISET 3:

C1) Machine Shoulder Press – 3010 Tempo

Hold the side of the shoulder press machine with a hammer grip (palms facing in) if possible and press overhead.

 
C2) Front BB Raise (3x 10-12) – 3010 Tempo

Hold barbell shoulder width apart with palms facing body and lift barbell to shoulder height.

C3) Slow DB Lat Raise (3x 12-15) – 5010 Tempo

Perform a DB lateral raise, but this time take 5 seconds to lower the dumbbells back to the start position.

 

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