SHOULDER WORKOUT FOR MASS 101
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SHOULDER WORKOUT FOR MASS:
This shoulder workout is part of the 101 series. This shoulder workout for mass focuses on both compound and isolation movements. I’m an avid believer of higher volume and moderate weight for shoulder hypertrophy even for beginners and that is why you see the high reps mixed in with the lower reps. It is also important to work the medial and posterior delts as much if not more than the front delts early on in your shoulder development.
OFFSET GRIP:
STANDING BARBELL PRESS:
4 sets @ 15/12/10/8 reps
Increase the weight every set by roughly 5%
Weight should be challenging but not impossible to finish each set.
60 SECS REST MAX
DUMBBELL SHOULDER PRESS
3 sets @ 12/10/8 reps
1 Super Set @ 8 reps heavy/ 15 reps half the weight
60 SECS REST MAX
SUPERSET
Dumbbell Shoulder Shrugs/ Bent over rear laterals
Shrugs- 4 Sets @ 15 reps 5 reps- (3 secs pause/3 sec negative)
10 reps normal tempo
Bent over rear laterals- 4X 12
60 SECS REST MAX
SUPERSET
Face Pulls with external rotation / Single arm lateral raises
Face pulls——4 sets @ 15/12/12/10
Lateral raises-4 sets @ 10 reps each arm
45 SECS REST MAX
HOW TO SHOULDER SHRUG PROPERLY
youtube.com/watch?v=lyjJLCMqH9w
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