shoulder press

Welcome to another edition of LDNMuscle #FreeWorkoutFriday

On the menu this week is High Volume Shoulders! So let’s get to it:

 

Warm up:

5-10 minutes rowing machine.

Upper-body dynamic stretching.

 

Main set: (Perform a reduced weight set prior to each exercise- do not count as a working set).

4 x 25 reps of resistance band lateral raises, superset to 8-10 reps of military barbell reps to failure.

  • Resistance band work at a constant controlled tempo, military barbell press at a 1-0-2-0 tempo,
  • Final set add incline press ups to failure,
  • 75-90 seconds rest between sets.

8 x 8 reps of frontal dumbbell raises.

  • Utilise a 1-1-2-0 tempo here,
  • 30 seconds rest between sets,
  • First 1-4 sets should be to near failure, aiming to hit failure on the latter sets.

5 x 20 reps resistance band high rows (rear-delt rows), superset to 12-15 reps reverse dumbbell flyes to failure.

  • Resistance band work at a constant controlled tempo- with brief isometric hold at peak of contraction, reverse flyes at a 1-0-2-0 tempo,
  • 90 seconds rest between sets,
  • Go heavy on the reverse, or bent over dumbbell flyes, without compromising technique- keeping your elbows towards your head and flared out away from your sides- and keep strain through the rear delts.

Pyramid Finisher: select a weight between 2-8kg dependent on your shoulder strength, and use the same set of dumbbells throughout unless necessary to change up or down!

  • 1 x push up with dumbbells (burpee up), to 1 x standing dumbbell lateral raise (burpee down),
  • 2 x push up with dumbbells (burpee up), to 2 x standing dumbbell lateral raises (burpee down),
  • 10 x push ups with dumbbells (burpee up), to 10 x standing dumbbell lateral raises  (burpee down),
  • 9 x push ups with dumbbells (burpee up), to 9 x standing dumbbell lateral raises  (burpee down),
  • 8 x push ups with dumbbells (burpee up), to 8 x standing dumbbell lateral raises  (burpee down),
  • 1 x push up with dumbbells (burpee up), to 1 x standing dumbbell lateral raise (collapse!).

10 x 10 reps overhand barbell shrugs: GVT.

  • Utilise a 1-1-3-0 tempo here,
  • 60-90 seconds rest between sets,
  • Near failure for first 1-5 sets, increasingly close to and failing on the later sets,
  • Final set drop set to a weight 50% of original weight.

 

There you have it- a horrid shoulders and traps workout!

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