Jan 9, 2011

My Shoulder Workout

I was asked the other day about my shoulder workout. So here it is. I train my shoulders as the very last workout of the week, usually fridays. I alternate between heavy weights and high-reps. And I usually have several exercises, 4 or 5 in total.

1st exercise is always a variation of the shoulderpress. I alternate between dumbbell shoulderpress, military press, and arnold press. I start out with the easy weights and finish with the heavy weights.

2nd exercise is dumbbell lateral raises or one of the exercises I didn't use for my first. Also here I start with the easy weights and finish with the heavy weights.

3rd exercise is either dumbbell lateral raises, bent over raises, cable laterals or machine press. High reps, 10-15 is what I go for.

4th exercise is just to wrap it up with reps. I alternate with several machines and dumbbells, machine presses, cables, front raises, one-arm presses etc.

A typical workout might look like this:

Dumbbell shoulder - 12x65lbs, 12x75lbs, 10x80lbs, 8x85lbs, 7x90lbs, 6x 95lbs, 5x100lbs
Military presses -  12x110lbs, 10x120lbs, 8x130lbs, 6x140lbs, 5x150lbs
Dumbbell laterals - 12x35lbs, 12x35lbs, 12x35lbs
Cable laterals - 12x35lbs, 12x35lbs, 12x35lbs
Plate frontraises - 12x55lbs, 12x55lbs, 12x55lbs

Dumbbell shoulderpress: http://www.youtube.com/watch?v=FXqiPOSqDsk
Military press: http://www.youtube.com/watch?v=Gobthqk48Gc
Arnold press: http://www.youtube.com/watch?v=-cElfPHTYBE
Machine press: http://www.youtube.com/watch?v=iaQ0ra0pK5I
Vertical push-ups: http://www.youtube.com/watch?v=aKK1HkBUyUo
Kettlebell laterals: http://www.youtube.com/watch?v=tt2Kq9FRF1w
Upright rows: http://www.youtube.com/watch?v=SUtwGji8hTk
Cable laterals: http://www.youtube.com/watch?v=Km_wqhfOfiU
Bent over laterals: http://www.youtube.com/watch?v=_00yTu2Qe_8

And some word of encouragement in the end: Never Give Up!

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  1. thank you so much for posting your routine bro,really appreciate it,looking forward to sweating it out in the gym as per your workout,cheers bro!!

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