There’s something about the shoulders that makes them my favourite group of muscles to train. Why? It’s simple, i’m crazy about them. To be clear, all muscle groups are important and i usually do a full body workout in most of my trainings. But when it comes to shoulders, i feel like a kid in a candy store 🙂
This summer decided to get some inspiration for the shoulder workout (which you can find here -> link ) and am i very proud of the progress i made until now. Of course, this is just the beginning…
Because of my training routine, i specifically focus on shoulder training once every 2-2,5 weeks for about 1h intense exercises, with short breaks between sets.
Here’s an overview of the movements:
- 4 sets of barbell clean (5x2reps) combined with 4 sets of barbell upright rows (10 reps).
- 4 sets of lat delt raises (10 reps @ a weight i find hard enough to lift, then drop the weights and do 12 reps, then drop again and do 15 reps. After those i do an increase amrap ‘as many reps as possible‘ starting with the lowest weight and go up until i cannot do any more reps for each set ). Brutal!!!
- 3-4 sets of reverse fly (for the rear delts, standing position, bend down at 90 degree and bring the arms all the way out) – i use a moderate weight for this exercise (15 reps) and combine it with dumbbell shoulder shrugs (10 slow reps, followed by 20 fast resps) with heavy weight.
- Ending the training with dumbbell shoulder press (3 sets @ average weight x 10reps, and then increase the weight for amrap)
All of the movements i do on a standing standing position, not only to improve my balance but also to train the abs.
Enough talking! Here are some videos from my workout: