shoulder day

Typical selfie...after training to track progress

Typical selfie…after training to track progress

Shoulders have never been my favorite muscle group to train.  I have always struggled with feeling the “pump” and really taxing the muscle group.  During my off-season I have decided to split my shoulders into 2 days.  One day I choose 2 exercises and target only the medial delt.  I switch it between heavy days with low reps and a superset or I go lighter weights higher reps to failure and isolate the exercises after chest day.   The other training day is hitting all 3 muscle groups, going with intensities that really tax the muscle.  Remember, shoulders are not my favorite so I have to hit them at all angles to really enjoy the workout and to feel the pump.

Here is a sample of the split.  Keep in mind the first training day is combined with my chest workout.  (Usually added at the end of chest day)

Medial delt:

Wide upright rows (ez curl bar or cable, 4 sets 10-12 reps, to failure on last set) I increase the weight with each set, really taxing the muscle.

I will sometimes but not always superset the above exercise with:

Side lateral raises (DB or cable, isolated one side or together, 4 sets 6-8 reps / 12-20 reps to failure, depending on the superset)

Shoulder day:

1-2 Warm up sets side lateral DB raises

Machine press or DB press, seated 4 sets 8-10reps

Bent over DB rear raises 4 sets 8-10reps

DB front raises, super set with wide cable upright rows 3 sets 10-12 reps with a rest pause with ea rep

Side lateral DB raises (or cable raises) 4 sets 6-8 reps with drop sets to failure

I don’t overdo the rear delts as these are targeted in my back day.

Remember to use the mind to muscle connection.  I have had to really think about training shoulders in order to “feel” as though I have worked them.  It is something I truly believe is a vital part of any training program.  I am starting to finally enjoy shoulder day!

Intensity is key!  Don’t always worry about the weight you lift…strength is important BUT you never sacrifice form or it will result in injury!

Take care, train hard, train smart and never ever quit!


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