Shoulder Smackdown

An intensive routine designed to crush those caps and reignite growth.

Chris Lund

WINNING STRATEGIES

A final warning: This workout isn’t meant to be used for every shoulder session. It’s a little too much—after all, there’s a big difference between the occasional trouncing and getting your rear end handed to you every week.

Instead, you’ll want to dial back the total number of working sets to 15 to 25 on a regular basis, still front-loading with side and rear delt moves earlier in the routine when you have the most energy to give. Meanwhile, pull out this workout every three to four weeks or so. And if your delts really need a boost, consider moving them to the top of your split, after a rest day, saving chest and triceps for later in the week.

With that in mind, it’s time to give your delts the ass kicking they so desperately need. Sure, it may not be so easy to take in the moment, but today’s epic beating might just inspire a new level of greatness tomorrow.

Per Bernal

 YOUR SHOULDER SMACKDOWN 

  • Dumbbell Lateral Raise | SETS: 4 | REPS: 16, 14, 12, 8-10
  • Seated Barbell Press | SETS: 4 | REPS: 12, 10, 8, 6
    • superset with Dumbbell Lateral Raise | SETS: 4 | REPS: 8-12
  • Bentover Dumbbell Lateral Raise | SETS: 4 | REPS: 16, 14, 12, 8-10
  • Seated Dumbbell Press | SETS: 4 | REPS: 12, 10, 8, 6
    • superset with Bentover Dumbbell Lateral Raise | SETS: 4 | REPS: 8-12
  • Upright Row | SETS: 4 | REPS: 12, 10, 8, 6
    • superset with Dumbbell Front Raise | SETS: 4 | REPS: 16, 14, 12, 8-10
  • Cable One-Arm Lateral Raise | SETS: 1 | REPS: 12 (plus dropset)
    • or Pike Pushup | SETS: 1 | REPS: To Failure

Rest 60 seconds between standard sets, and pause just long enough within supersets to change from one exercise to the other. 

 FLEX 

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