see Shoulder Workout: Beginner to Intermediate Lifters
“Boulder Shoulders” is a term that you must have already listened to a million times and will surely keep hearing it for the times to come, because when it comes to that V-Taper look that everyone craves for, a well developed set of shoulders is a must. Shoulders Workout is the key to that desired shape. The more muscular you are at the shoulders, the slimmer your waist will look and it is an obvious indication that you lift, even if you have your shirt on!!
But mind you it is not a pretty feeling to train the shoulders and if not done properly these exercises can easily get you hurt and put you out of the Gym for a long time and can affect your basic movement patterns adversely.
This workout will help a beginner-to-an-intermediate lifter to train the shoulder muscles the optimum way with a mix of compound movements and isolation exercises, so let’s get down to business:
buy provigil in usa 1] Standing Military Press[3 sets 10-15 reps]:
Starting off with a compound exercise: Standing Military Press, one of the best options to gain that upper body strength and put on some serious mass into the shoulders and at the same time you work the stabilizing back muscles as well.
buy Lyrica from canada How to do it:
> Grip the bar at shoulder width apart and put it onto your clavicular area, keep your feet shoulder width apart as well and engage the core to create a solid base to generate the lift
> Keep the forearm perpendicular to the ground and move the bar in a straight line
> Breathe-in while lowering the bar and exhale while pressing it up
> Choose the weight according to your strength, keep a moderate tempo and avoid using your legs to optimally engage the shoulder muscles
2] Seated Dumbbell Press[ 4 sets]:
Moving to an isolation movement, we go to Seated Dumbbell Press, which will keep the tension going after the Military presses but this time we are going to isolate the shoulder muscles in order to have a better mind-muscle connection.
order abilify online cheap How to do it:
>Set up a bench at 90 degrees angle
> Sit up with a slight arch in your lower back, keep the dumbbells to your sides with elbows slightly forward to the shoulders so that you don’t hurt your rotator cuff
> While lifting, pretend to be moving your forearms in a straight line while going up and down
> The rhythm of the movement should be 1 second up and 3 seconds down so as to have more eccentric damage in the muscles.
> For 3 sets, aim for 10-15 reps, the last one is going to be a drop set
> For the last set, pick up a heavier weight and aim for 7-8 reps, once done, pick up a lighter pair of dumbbells [50-60% of that weight] and rep out 15 reps.
Drop sets are a great way to gain mass and build up strength to avoid early fatigue.
3] Superset to target rear and medial delts in shoulders workout :
Now we shift our focus to the rear and medial delts and it will be a superset to pump up the soreness,
How to do it:
> Dumbbell Shrugs: On Dumbbell shrugs, you will do 5 reps of a 3 second hold and a 3 second negative, followed by 10 reps of full range of motion at regular tempo
> Rear delt Fly: Moving to rear laterals,grab a lighter set of dumbbells, sit on a bench, tilt your body forward while keeping you back nice and flat. Move the dumbbells up while squeezing your shoulder blades and feeling the tension in the rear delts, keep going till failure
> Face pulls: Set up the cable machine at the level of your forehead with a rope attachment, pull the rope to your forehead and aim for maximum squeeze at the back, pause for a split second while retracting the shoulder blades, keep going till failure
> Side-Lateral Raises: To finish off the super set, we will hit the medial delts, hold onto something solid with one hand and on the other hand grab a light-to-moderate weighted dumbbell and perform the side lateral raises, while targeting the medial delt, it will also keep the tension on the already fatigued rear delts.
Repeat this 2-3 times and your shoulders will be asking for mercy for sure.
So there you have it guys,the assault for your shoulders to get the blood flowing into the muscles and help you build the much needed #BoulderShoulders
Remember to keep your nutrition in check while working your asses off in the gym.
Follow the video for step-by-step instructions: https://www.youtube.com/watch?v=O-RL260N6K8