Wednesday, December 16, 2009

City of big shoulders

I do not train my shoulders solo that much anymore. Maybe one time a week or once every other week will I actually put a whole workout together for pure shoulders. The thing is you get a solid of amount of shoulder work on any push day so direct work is often not needed. However, If you have lagging shoulders or are just getting into lifting then I would suggest spending some extra time on them. Generally shoulders recover quickly, therefore making it easier to train them multiple times a week. Since the muscle fibers of the shoulder run at multiple angles, it is best to train the shoulders at different angles for overall development.

You are going to start the routine with seated dumbbell military presses. Start with a light weight and do 12 reps. Each set after you will go up 5lbs and do 2 less reps. Continue this until you reach just 2 reps. After resting from this routine you will move onto seated dumbbell lateral raises. This time around you will do the opposite. Start with heavy weight and do 2 reps. Each set after you will go down 5lbs and do 2 less reps. Continue this until you hit 12 reps. Enjoy!

Seated dumbbell military press-1 set @ 12 reps, 10, 8, 6, 4, 2

*** Rest 1 minute between sets

Rest 2 minutes after finishing all 6 sets of the military presses

Seated dumbbell lateral raises-1 set @ 2, 4, 6, 8, 10, 12 reps

***Rest 1 minute between sets

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