Shoulders & Triceps:
- Seated barbell press: 4×6
- Seated CP lateral raises: 5×12
- Hs shoulder press: 4×6
- Single arm lateral raise with bar: 4×10 (no rest)
- Smith machine close grip press: 4×8
- Tricep push down/lateral raises: 7×12/10,8
- Cleans: 4×6-10
What’s up guys, today I’ll be sharing what my shoulder workout is looking like. Up to now, I’ve been doing legs and shoulders together but for some reason, my knee is not 100% so I’m backing off a little to not put extra pressure on it. This workout was focused on building the lateral head of the shoulder (aka the side delt) and added about 2 movements for triceps. If you notice at the end I added Cleans because I want to keep some sort of Athleticism, plus they really help in developing traps. Another thing to add is that the rear delts are not included here because I add them into my back routine.
Now on to the explanation of the workout:
Seated barbell press: 4 sets of 6 reps. I’ve been liking this more and more lately, I would usually opt for the standing press but that puts more pressure on my knees (which I’m trying to avoid). Make sure that your grip is not too wide or too close, one way to find your grip is to lift your arms straight up ahead to the sky, that’s your grip. Go heavy, be explosive, but not sloppy. Take enough rest to fully recover, about 2-3 minutes should do it.
Seated CP lateral raises: 5 sets of 12 reps.
The Charles Poliquin side lateral raises have become my go to, to improve my shoulders. Word of warning, these hurt… a lot. I made a video on my Instagram on what it looks like, click here
to check it out. The main focus here is to completely isolate the lateral head of the shoulder and minimize the use of the traps. Don’t rest too much, no more than 60 seconds in between sets.
Hammer strength shoulder press: 4 sets of 6 reps. Whenever you see me do less than 8 reps it’s usually heavy af. look at it like this, take a weight you can do for 5 reps and do 6. The main thing to keep in mind for ALL of your workouts is the intensity, be ready to improve on anything from an extra rep, less rest time, more weight, extra sets, etc.
Single arm lateral raise with bar: 4 sets of 10 reps (no rest): Take the small ez bar curl or straight bar for this one. Hold on to something and lean to the side, think of a leaning away cable lateral raise but with a bar. As soon as you finish on one side go to the next until you finish all 5 sets.
Smith machine close grip press: 4 sets of 8 reps.
Moving on to triceps now, like I mentioned on last week’s Weekly Grind
the smith machine is very underrated. Take about 60 sec rest in between, go heavy but focus on the contraction.
Tricep push down into dumbbell lateral raises: 7 sets 12 reps then superset with 10 reps and drop set to 8 reps. I finished with an FST-7 for maximum pump 🙂 Take 45 sec rest in between, focus on form nonstop work. The more it burns the better it is. Choose a weight you can control since you’re not resting much, your strength is gonna drop for this one.
Cleans: 4 sets of 6-10 reps. I’ll be honest, I don’t do these much but I should. In the past, I used to do this more consistently but after my knee injury, I stopped doing a lot of performance based movements. I’m using these on shoulder day because it feels damn good. I’m not taxed from chest or back so it makes sense to use my stamina on shoulder day. The main reason why I’m using these is to increase flexibility on my lats, improve my wrist strength, improve shoulders and traps, and not be a useless meat head that can’t move 🙂
On that note, thanks for reading! If you enjoyed it or think it may help someone else out, please spread the word. If you’re interested in future posts, subscribe below (scroll all the way down) and get notified when I put out the next post. Thanks for reading and stay tuned!