Shoulders strength and flexibility are vital to all upper body movements. The most important element to shoulder training is the warm up of the rotator cuff to prepare the shoulder for training and prevent injury.
Warm up – 3 min
Start with individual shoulder rotation to the front, then to the rear. Progress to double rotations to the front and rear. Next, incorporate overhead one arm stretch of each side. Finish with a cross body individual arm stretch.
LET’S ROCK IT!
Shoulder laterals
- 1st set: 20 reps (pick a weight that will challenge you)
- 2nd set: 15 reps go up 10 lbs
- 3rd set: 12 reps go up 10 lbs
Overhead Dumbbell Seated Press
- 1st set: 15 reps (pick a weight that will challenge you)
- 2nd set: 15 reps go up 10 lbs
- 3rd set: 10 reps go up 15 lbs
- 4th set: 8 reps go up 20 lbs (you may want a spotter for this set)
Upright row/rear lateral raise combo
Upright barbell or dumbbell row
Immediately followed by rear lateral raise
- 1st set: 15 reps (pick a weight that will challenge you)
- 2nd set: 15 reps go up 10 lbs
- 3rd set: 15 reps go up 10 lbs
Rear lateral raise
- 1st set: 20 reps (pick a weight that will challenge you)
- 2nd set: 20 reps go up 5 lbs
- 3rd set: 15 reps go up 5 lbs
Barbell shrugs—load it up!
- 1st set: 10 reps (pick a weight that will challenge you)
- 2nd set: 10 reps go up 20 lbs
- 3rd set: 10 reps go up 20 lbs
Great workout, guys!
Don’t forget to do a little finish stretching. Go get your post-workout recovery drink in.
About the Author: Scott Williams
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