|
Researched and Composed by The Animal
Warning Warning Warning! (by now you should be used
to me posting my warnings before the Animal's programs!
Nevertheless it must be placed! ) Do Not Enter if You Do Not Have a Super
High Pain Threshold!
This shoulder workout is designed to
be done on it’s own, not after Chest or the pre-fatigue will be
too great. You can add some Triceps work at the end ( to polish
them off ) if you haven't puked your guts out by then. The focus
here is freaky delts and in order to get maximum growth you will
need a fresh and strong pair of shoulders or to put it bluntly
you won't survive!
8 Week Overview
Along the theme of brutally hardcore ABC workouts, this
8 week program will be divided into two parts consisting of Workout
A and Workout B. These will be alternated throughout the 8 weeks
like so:
Week 1 – Workout A
Week 2 – Workout B
Week 3 – Workout A
Week 4 – Workout B
Week 5 – Workout A
Week 6 – Workout B
Week 7 – Workout A
Week 8 – Workout B
Week 9 – Have relatives and loved ones visit you in hospital!…lol
The primary focus of Workout A is on
the Front and Side Deltoids, which add width and the much desired
3D effect to your frame. Workout B introduces some serious Trap
work to set off your shoulders as well as over all Delt conditioning!!
Workout A
Warm Up
This can be of your choice I generally
like to use the shoulder press machine
and do a relatively heavy set or two but for HIGH reps in the
20-25 region really stretching and squeezing the shoulders! Make
sure it’s a shoulder compound exercise though!
Phase 1:
Push Presses
5 x 6-8 reps drop 6 Superset Front
Raises 5x8
 
 
Note on form….
When doing push presses try not to sway backwards and forwards
this is all too easily done. Another thing is to keep your body
as solid as a rock otherwise I find my legs can start shaking
after a few sets, if you keep them tense this should help. The
main part of your body, which should move is your arms.
Explained:
Set up a barbell with 3 equal weighted
plates or the nearest you can get to it. So if you have
the largest weight (if one is different) put on first. Perform
a standard Push Press watching your form described above. Upon
hitting failure stop and take a plate off each side continue till
failure then stop and take a plate off again. This is where it
changes slightly. Start with the weight at arms length down by
your waist and bend forward slightly now lift the weight up and
perform a push press, do this for every rep till failure. Upon
failure drop the barbell and grab a couple of dumbbells and perform
front raises. If you can lean against a wall to keep good back
form and raise each weight level to your shoulder but no
higher. Make sure your shoulders are pressed firmly against the
wall and not forward by and inch or two, this will isolate your
delts more. When you are raising the dumbbells keep your arms
as straight as a dye and keep your wrist straight so the top of
your hand is parallel to the ceiling at the top of the movement.
Upon hitting failure you have completed your first set. Rest until
recoverd and then repeat until you have reached a total of 5 sets.
Phase Two: Double
Cable Lateral Raises or Dumbell Side Lateral
Raises 4x12
You can use dumbbells for this if you
like but I prefer the constant tension of cables and the easy
ability to cause MORE pain!! As shoulders respond best to a heavy
weight (as you should of leared in the tips section) this perhaps
should be 4x4/4/4 as it is a sort of drop set. Select a weight
where you can perform about 8 strict reps then drop it and get
out 4 more. At the top of every rep just pause for a moment holding
the weight and SLOWLY lower it. Every set should total 12 reps
starting at your original weight even if it’s only for 2 reps,
I don’t care how many drops you do as long as; you’ve got GOOD
form; you start at the original weight EVERY time; and you are
really going to failure not just saying, " oh it hurts I’m gonna
drop the weight!! "
As for what is good from, you need
a rigid base and start with the cables crossed and hands down
by your sides and then raise your arms up so you form a T shape.
DON’T; Bend you arms, no triceps help. Also make sure
and take your arms a bit above parallel.
Final Phase:
Dumbbell Shrugs 5x10 supersetted
with Dumbbell Holds 5x30 seconds
 
Perform standard dumbbell shrugs. Then
for the dumbbell holds use the weight you use for the Dumbbell
Shrugs. When performing the dumbbell holds just shrug your shoulders
and try and cover your ears with your shoulders and then hold
it at the peak contraction. Then when you have to lower the weight
down do so but continue holding until you can’t hold on another
second then hold it for at least 10 more….lol!!
Editors note: Thats what I call a twisted sense of humour!
Workout B
Warm Up
Again this is your choice just as with workout A!
Phase One: Dumbbell
Presses 12, 10, 8, 6, 8, 10, 12
 
This sounds like complete INSANITY and almost is but it will get
you those huge 3d shoulders you are after!! The idea behind
this approach is to utilise Volume opposed to my normal approach
to workouts, which is essentially to “Use as many shocking
methods as you can!!”
Set up a bench reasonably vertical
a VERY slight decline is allowed. When you sit on the bench make
sure your spine is flat along the entire bench NO gap at the bottom.
Select a weight you can do 12 strict reps with, go super heavy!
When you push the weight up you’ve got to use real explosive
power and followed by a very slow negative. If you’ve
got a partner get them to guide you, this will enable you
to go slower on the negative! When you’ve completed the negative
the dumbbells should be almost touching your shoulders, this way
you will put the most pressure on your delts. Once you’ve completed
12 reps with slow negatives go and select the next dumbbell up
weight wise. Rest for 1-2 minutes then repeat with the heavier
weight for 10 reps. upon completion select the next weight up
and go for 8 reps etc. Until you have completed the 6 reps then
start selecting the previous lighter weights.
Phase 2:
Upright Rows 5x8 supersetted Heavy
Barbell Shrugs 5x8
 
 
This exercise will basically make your Traps decide they really
need a vacation! They will feel like detaching themselves
from your body to flee for the hills in shear agony!!
When your perform the upright rows
go heavy but keep good form, I often find that my forearms/grip
gives up way before my shoulders but don’t give in, keep on lifting.
As far as form is concerned with upright rows, you need a firm
base, feet shoulder width apart and then raise your arms up. As
with most exercises think to what muscle your working and how
it moves/feels, so don’t swing you back and sway or another classic
I often see is the nodding of the head forwards.
When you select your weight for the
upright rows, you need one you can get 8 good reps out of for
the first set. Upon failure pile on the weight for the barbell
shrugs! Don’t get concerned with taking these too high, I mean
your trying to cover your ears with your shoulders but if after
a few reps your only going to or just above parallel then so be
it. Just make sure your lower the weight fully so your shoulders
slope slightly then raise it up. You need again to get 8 reps.
Final Phase:
Reverse Fly’s 5x12
 
I personally prefer to do these standing but you can opt to do
them sitting if you prefer greater isolation. Select a reasonably
lightweight. You’ll be amazed how pre-fatigue has set in.
Still remember that FORM is everything! Your aim is to get 12
strict reps.
Now stand with one foot in front of
the other feet about 2 feet apart, weight on your front foot.
This will make you lean forward slightly, keep you head up and
arch your back inwards, so it’s head up, bum out, stomach in!!
Start with both the weights in front of you at arms length, your
arms will be bent with about a 90-degree angle. Now this may sound
weird but pretend that the dumbbells are actually jugs of water,
your aim is to tip the jugs up and poor water out on the floor
in front of you without actually getting any on you. So take the
weight up arms do bend any more or less and only take the dumbbells
as far as shoulder height, so you form a T NO higher!!
CONCLUSION
Here is a summary of both the workouts;
Workout A
Push Presses 5 x 8/6/6 final drop Superset Front Raises 5x8
Double Cable Lateral Raises 4x12
Dumbbell Shrugs 5x10 supersetted with Dumbbell Holds 5x30 seconds
Workout B
Dumbbell Presses 12/10/8/6/8/10/12
Upright Rows 5x8 supersetted HEAVY Barbell shrugs 5x8
Reverse Fly’s 5x12
If you follow the program for the 8
weeks you will experience not only immense pain BUT also immense
growth! If you have any questions I can be found roaming around
the boards most days or alternatively my PM box is always welcome
to answer questions!
Keep it Hardcore( you'll need to for
this workout!)
Animal
© ABC Bodybuilding
Company. All rights reserved. Disclaimer |
