Shoulder Shock Deltoid Workout!

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Question: I need a routine to shock my shoulders into growth. I have dumbbells and a barbell at home. My usual routine is laterals for 10 to 12 reps. Seated shoulder presses for 10 to 12 reps and upright rows for 8 to 10 reps. Each exercise is for three sets. What else can I do?
Answer: It’s time to shock your shoulders and to restore balance your training. Your deltoid is made of three heads or muscles and the side and front heads get worked over time. It’s not unusual for the rear deltoids to be neglected and one issue from that neglect is unbalanced rotator cuff strength. This imbalance can lead to shoulder problems when doing chest training, especially when doing the bench press.
Since this a shock workout it should not be used weekly but only every third or fourth workout.
1) To prioritize the rear delt begin with rear laterals. Bend over at the waist with your knees loose and your torso just above parallel to the floor. Your elbows should lead the movement and your arms should look like a seagull’s wings when you are at the top of the exercise. You will do 5 sets of 10 reps with only 30 to 40 seconds rest between sets.
2) After those 5 sets do side laterals for an additional 5 sets of 10 reps.
These two exercises should have set your shoulders on fire.
The finishing exercise is a nasty yet simple one. Standing shoulder presses with either a barbell or dumbbells. The bar adds a margin of safety. This one is done in a ladder sequence.
3) Do one rep and then rest the time it took for the one rep, then do two more. Rest for the time it took for 2 reps and do 3. Continue with this sequence until you complete 10 reps. The hard part is now you have to return back through the sequence in reverse until you get to one rep. By the time you go up and down the ladder you’ve done 100 reps.
Add that to the 50 reps for the rear and 50 reps on the lateral head and you have blasted your shoulders with 200 reps and that’s more than enough of a shock to the deltoids, all three heads, the traps and neck.
Have fun with it.
God bless and keep training,
Daryl

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