Killer Shoulder Workout

September 17, 2008 4:57 pm MASSIVEMASS Exercises, Workouts

Manny Kirby AKA Azifukared hits us up with a Killer Shoulder Workout. It may look easy but if you want those shoulders you must work for them! Better have the water ready, this shoulder workout will set your shoulders on fire!

KILLER SHOULDER WORKOUT

Written By: Manny Kirby AKA Azifukared

THE HOW TO:

This is where I do side laterals with the dumbbells in front with the palms facing back, and I extend side ways, making sure the dumbbells stay to the front, then when the that 10 is done, I continue doing this but with palms facing the front now, when that 10 is done I continue with palms facing the sides.

“With each set of 10’s the weight increases”

I do this for 3 sets, with little breaks in between as so I can do another set.

BEHIND THE NECK PRESSES:

Same as the 10’s but each 10, my hands move in closer, for a total of 30 reps per set.

Start with hands a little wider than normal
Move hands in about and inch
The third 10, your hands should be close enough to fry your rear and side delts

Make sure your elbows do not go below your ears, this will defeat the purpose and you could risk injury.

STANDING SHOULDER PRESSES:

3 sets 10-15 reps

If you can muster the reps these are done with an ez curl bar, better leverage and alot easier on the wrists. Each set increase the weight by 5-10lbs.

Be careful as not to throw the weight up and throw yourself off balance. Remember, you only have one lower back.

UPRIGHT ROWS WITH THE EZ CURL BAR:

3 sets of 10 reps

On this exercise: Do not drop the weight down so you can get it back up. Pull it high as you can and control the weight.

REAR DELTS ON REC DECK MACHINE:

3 sets 10 reps

On this exercise, I lower the seat 1 notch, so I can feel it directly on my rear delts. I keep my elbows up so it won’t effect my elbows later on down the road. I pick a weight that I can manage but not so easy to do.

Now here you have the KILLER SHOULDER WORKOUT!