Boulder Shoulders
| Exercise | Reps | Sets | Rest | |
|
Seated Dumbbell Shoulder Press Giant Set Dumbbell Lateral Raises Giant Set Banded Pull Aparts |
10 Reps
20 Reps
30 Reps |
4 sets |
90 Seconds |
Before starting the workout, ensure you have properly warmed up your shoulders and all the muscles that support the shoulders. Examples of this will be internal and external rotator cuff exercises, as well as lighter weight versions of the exercises used throughout the workout. This workout will consist mostly of high intensity, high volume exercises so be ready to push yourself and your shoulders to the limit. |
|
Seated Dumbbell Arnold Press Giant Set Dumbbell Upright Rows Giant Set Lying Incline Rear Delt Row |
12 Reps
12 Reps
12 Reps |
4 Sets |
60 seconds |
Again another Giant set aimed at targeting the anterior, lateral and posterior muscles of the shoulders. Pick a weight that you can use throughout the entire set without having to put the weight down. No rest until all the exercises of the giant set have been completed. |
|
Rope Cable Front Raise Giant Set Cable Lateral Raise Giant Set Face Pull (with Rope) |
20 Reps Each |
2 Sets |
60 seconds |
All 3 of these exercises can be completed on the cables to really burn out the shoulders and provide the constant tension that cables provide. |
|
RUN THE RACK Dumbbell Shrugs |
50+ Reps |
1 Set |
0 Seconds |
Pick a slightly heavier weight that you can get atleast 6+ reps with and go until failure, once you have done this, grab a lighter weight and repeat until failure, repeat this 5 more times of going to failure and decreasing the weight until theres no other lighter weights on the dumbbell rack. |