Posts in Shoulders
Front Delts

Front Delts

1. Seated DB Front Raise both arms simultaneous (4 sets: 12 reps) 2.0.2.1

2. Single arm neutral grip smith machine shoulder press (4 sets: 15 reps each arm) 4.2.1.0 sit facing one side of the machine on a flat bench, then turn and face the other way for the other arm

3. Machine Shoulder press - forced positives (partner needed to do more weight than you can press) (4 sets: 12 reps)

5. Seated DB Lateral Raises - slightly bent over (4 sets: 15 reps)

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Shoulders

Shoulders + Biceps

1. Front Raise EZ Bar (4 sets: 16 reps)

2. Machine Shoulder Press (4 sets: 12 reps) - 4.2.1.1

3. DB Alternating Front Delt Raise With inward twist and pause at top (4 sets: 10 reps)

Superset: Chest press machine (4 sets: 12 reps)

4. Lateral Raise Machine (4 sets: 8 reps) Hold 3 seconds at the top (drop set 8 more reps)

5. Pike Press with feet on bench / Handstand Push ups (4 sets: Failure)

6. Inverted grip cable Front Raise (4 sets: 12 reps) 3.0.3.0

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Shoulders + Biceps

Shoulders + Biceps

1. Lateral Raise (2 sets: 50 reps)

2. Front Raise Cable (4 sets: 15 reps)

Superset: DB Curl (4 sets: 12 reps)

3. BB Shoulder Press (4 sets: 12 reps)

4. Rear Delt Machine (4 sets: 10 reps)

5. Bent over BB Row (4 sets: 12 reps)

6. Y raises BB/EZ bar chest on precher curl pad (4 sets: 10 reps)

Superset: BB Preacher Curl (4 sets: 12 reps)

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Shoulders

Shoulders :

1. Isolateral Shoulder Raise machine (4 sets: 15 reps)

2. EZ Bar Standing Rows (4 sets: 12 reps) pause 1 second at the top.

3. Machine Rear delt flies (4sets; 15 reps) 2.0.2.0

Superset Cable Front Raise single arm (4 sets: 12 reps each arm)

4. Smith Machine Shoulder press (4 sets: 14 reps) forced positives (requires partner) 2.1.2.0

5. Smith Machine Incline Press (4 sets: 10 reps) 2.0.2.0

Superset DB front raise with twist for upper chest and delts (4 sets: 10 reps)

  • 10 reps both arms

  • hold one arm at 45 degrees (halfway between front and lateral raise) while doing 10 reps in other arm, then switch

  • 10 reps both arms

4. Incline Bench Press DB (4 sets; 12 reps)

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Shoulders

Shoulders :

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. Machine Rear delt flies (4sets; 15 reps) 2.0.2.0

2. Machine Shoulder press (4 sets, 12 reps) forced positives (requires partner) 2.1.2.0

Superset: DB Lateral Raises drop set: 10 reps normal, drop, 10 reps with a 1 second pause at top

3. DB front raise superset (4 sets)

  • 10 reps both arms

  • hold one arm at 45 degrees (halfway between front and lateral raise) while doing 10 reps in other arm, then switch

  • 10 reps both arms

4. Incline Bench Press DB (4 sets; 12 reps)

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Shoulders

Shoulders :

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. Rear delt cable flies (4sets; 12 reps)

2. DB lateral raises (4 sets, 10 show, 10 fast)

3. Wide grip standing rows with elbows up. (4 sets; 15 reps)

Superset: dumbbell lateral raise (4sets, 10, drop,10)

4. Machine shoulder press (4 sets; 12 reps)

5. Machine Lateral Raises (4 sets: 12 reps)

Superset: DB shoulder press partials with resistence (4 sets; 12 reps)

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Shoulders

Shoulders :

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. DB lateral raises (4 sets, 20,16,12,10 reps increasing weight as you go)

2. Close Grip Smith Machine shoulder press (4 sets, 20,16,12,10 reps)

3. DB Lateral Raises Drop Set (4 sets: 8,drop,8,drop,8)

4. Incline DB Press (5 sets:12 reps) Tempo: 3:0:2:0

5. Cable Front Raise (4 sets: 12 reps) Tempo 3:0:2:0

6. Rear Delt Fly _ Bent over DB (4 sets: 15 reps) 1.0.1.2

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Shoulders

Shoulders :

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. DB lateral raises (4 sets, 20,16,12,10 reps increasing weight as you go) (superset with wide stance plie squats holding 25lb plate)

2. Seated shoulder press (4 sets, 20,16,12,10 reps increasing weight as you go) (superset with bench step ups, 15each leg holding DBs)

3 Front raise with DB or cables(4 sets, 20,16,12,10 reps increasing weight as you go) (superset with DB pull throughs, use 30lb DB)

4. Rear delt fly, cables or reverse pec deck (4 sets, 20,16,12,10 reps increasing weight as you go) superset with Seated shoulder press machine… 4sets, 16, 12,10,8reps increasing weight each set

5. Low Back on Hyperextension Board, 4 sets 25reps (squeeze and hold at top of movement)

6. Hamstring drops (Eccentric Hamstring movements) 4x15, go slow on the way down and catch yourself in a push up position, use hamstrings to pull your body back up into position and repeat.

Cardio

2 separate sessions:

1. 30 mins of incline walk

2. 45 mins of incline

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Shoulders 5/2/2019

Shoulders

1. Seated leaning forward Y raises 4x 12 (increasing weight each set)

2. Laying down cable Lateral raises 3x15(increasing weight each set) superset with DB Lateral raises 3x15

3. Behind the neck Smith Machine shoulder press 3x 15

4. Single arm Bent over upright rows 3x15, 12, 8 (increasing weight each set)

5. Cable lateral raises: strict form (holding DB) x10, followed by with no added weight strict form x5, followed by all out x5

6. DB Shoulder press 3x6, 10, 15 (increasing weight each set)

7. Shoulder raises 2 sets, a-d is continous

a. Behind the body (10)

b. Next to the body (10)

c. In front of the body (10)

d. Upright rows (10)

8. Leg touch up circuit,2 sets

a. Abductor 25

b. Leaning forward abductor 25

c. Banded abdsuctors 25

d. Banded hip thrust 25

e. Feet on bench hip thrust 25

Cardio

2 separate sessions:

1. 30 mins of incline walk

2. 45 mins of incline

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Shoulders & Chest 4/27/2019

Shoulders and Chest

1. DB Chest Flies 3x15 (slow and controlled)

2. Incline Machine Press 3x 10

3. Bench DB Chest Press 3x15 increasing weight each set

4. Machine Chest Flies 3x15 increasing weight each set

5. Shoulder raises 2 sets, a-d is continuous

a. Seated Y raises (10)

b. Seated lateral Raises (10)

c. Standing Lateral raises (strict form, next to the body)(10)

d. Standing Lateral raises in front of body (10)

6. Rear delt flies 3x15 increasing weight each set

7. BB shoulder press 2x15 increasining weight each set

8. Seated machine shoulder press 2x15, increasing weight each set

Cardio

2 separate sessions:

1. 45 mins of Stair Master Intervals

2. 16 minutes of Sprints

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Shoulders Aldo 4/25/2019

Heavy Shoulders and Abs (TRAINED BY ALDO)

1. Bench Shoulder flies with DB 3x15

2. Machine Shoulder press 2x 10 full, 10 partial, 15 negatives

3. Single arm leaning lateral raises 2x10

4. Arnold Press 3x 8 drop 10

5. Lateral raise with plate hanging at the end of band 4x10

6. Db Lateral raises 4x15

7. Shoulder raises 3 sets, a-d is continous

a. Behind the body (10)

b. Next to the body (10)

c. In front of the body (10)

d. Upright rows (10)

8. Leg touch up circuit,2 sets

a. Abductor 25

b. Leaning forward abductor 25

c. Banded abdsuctors 25

d. Banded hip thrust 25

e. Feet on bench hip thrust 25

f. Plié squat 12

Cardio

45 mins of cardio: stairs

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Shoulders 4/22/2019

Shoulders

1. Giant set 1, 4 sets:

- lateral raises 15

- Behind the neck smith press 15

- Controlled lateral raises 15

2. Rear delt flies dB 4x15

3. Giant set 2, 3 sets:

- lateral raise machine holds 20 seconds

- Seated lateral raises 15, (2 sec rack, 5 sec on eccentric)

- Db lateral raise 10

4. BB upright rows 4x12

5. Heavy shoulders dB press 4x12

6. Shoulder raises 3 sets, a-e is continous

7. a. Behind the body (10)

8. b. Next to the body (10)

9. c. In front of the body (10)

10. d. Upright rows (10)

11. E. Rear delt fliers (10)

Cardio

45 mins of cardio: Incline Walk

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Chest & Shoulders 4/20/2019

Chest & Shoulders

1) shoulder press machine; 12,10,8,4

2) seated lateral raises; 12, 12, 15, 20

3) bent over rear delt fly; 4*15

4) barbell front raise; 4*6

5) machine lateral raise; 4*15

6) face pulls; 4*20

7) incline chest press; 4*15

Cardio

45 mins of cardio: Incline Walk

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Conditioning Shoulders 4/18/2019

Conditioning Shoulders (TRAINED BY ALDO)

1. Circuit 3 sets;

- Cable rear delt flies 15

- Face pulls 15

- Pec dec flies 15

- Seated front raises 15 to standing lateral raises

- Rowing machine rear delts 90sec

2. Circuit 3 sets:

- machine lateral raises 12

- Single Arm front raises 10( 5 secs on the way down)

3. Shoulder press machine 3x 20 (90 degrees) to 10 racking it

4. Incline dB press 3x15

5. Shoulder raises 3 sets, a-d is continous

a. Behind the body (10)

b. Next to the body (10)

c. In front of the body (10)

d. Upright rows (10)

Cardio

45 mins of cardio: Incline Walk

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Shoulders 4/15/2019

Heavy Shoulders and Abs (TRAINED BY ALDO)

1. Cable shoulder flies (rear delts) 2x6 slow→ 6 fast

2. Rear delt DB Flies 3x15 increasing weight each time

3. Shoulder press Smith machine 2x10

4. Single arm upright row 3x15 increasing weight each set

5. Shoulder raises 3 sets, a-d is continous

a. Behind the body (10)

b. Next to the body (10)

c. In front of the body (10)

d. Upright rows (10)

6. Abs 3 sets, a-c is continuous

a. Weighted machine abs (20)

b. Leg raises (15)

c. Ab roller (15)

Cardio

45 mins of cardio: stairs

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