Well today I’d like to tell you about the best workout for your shoulder. I hope you won’t say that this workout isn’t good cause it doesn’t fulfill the laws of former bodybuilders or my gym coach blah blah. Want huge Shoulder you’ve to think widely.
Its all about you If you feel good do it if u don’t then skip it !!!
Now First take a look around and you will find that anyone who comes to gym wants huge guns, shoulder and chest. Guys who have huge shoulders like basketball become the source of attraction to people not only in the gym but also out of the gym as well. Shoulder is a significant part in your body and if you get injuries you won’t do anything. So you’ve to train safely and calmly. . So lets back to the business and Hit hard 😉
Warmup set: Lateral Raises
(note: don’t lift heavy weight in warm up sets or don’t exhaust yourself)
take a like weight and do some side lateral raises just for a pump and get some blood there. Do twice and give rest less than 1mintue and do it again just try to bring some blood and tension in delts.
1st working set: Seated Barbell Shoulder Press Behind The Neck
Now that’s the best exercise for your middle part of your delts and rear deltoids. Take a shoulder wide grip or little more wider to get a best contraction for your middle shoulder and rare delts. Remember don’t bring momentum in your exercise. Its all about contraction, feel the positive and negative moment. Do 3working sets with 12-8-6 reps respectively. Increase the weight in last set and try your best to push your reps to 6.
2nd Set: one arm bent over rear deltoids lateral raise
well this is one of the most effective exercise for the rear part of shoulder. One arm bent gives more stress on your deltoids and less momentum rather than double hand bent over rear shoulders. Do 1warmup & 3 working sets with 12-10-8 reps. Do Not go heavy. I prefer you to do it with light weight and more reps.
3rd Exercise: Front Plate Raises
this is My Favorite exercise for front shoulder after military press 😉 This is very simple as you can see it. Do 4working sets with 12-10-8-6 reps.
- While standing straight, hold a barbell plate in both hands at the 3 and 9 o’clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
- Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
- As you inhale, slowly lower the plate back down to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: You can use dumbbells, barbells, cables or exercise bands to perform this movement. Source
4th Exercise: Machine Shoulder (Military) Press
Oh yes Last but not the least, Military shoulder press that is the last exercise for my shoulder workouts. It gives me overall shoulder contraction simultaneously. Bring better blood and muscle pump to my front, middle and rear delts. Do 4sets with 10-8-8-6 reps.
Well I do 14working sets of shoulder.
3sets of Seated Barbell Shoulder Press Behind The Neck
3sets of one arm bent over rear deltoids lateral raise
4sets of Front Plate Raises
4sets of Machine Shoulder (Military) Press.
I know that you’ve question in your mind that why I emphasize on rear deltoids ? well the answer is I saw lots of Guys who have great physic broad shoulders but somehow when you look at them you wouldn’t give them 10 out of 10, the reason is they don’t have good rear deltoids and I think that is the reason why they look weird. So for me Rear Deltoids is a core part of your shoulders and back.