The Gain Trust™


10/11/2016 - Shoulders

(Note: Always adjust the weight to fit your ability and never compromise form or range of motion for additional weight. Injuries do not equate to gains.)

Warm-up: Stretch out your shoulders for about 2-3 minutes doing helicopters (clockwise and counterclockwise) and across-the-chest arm pulls.  Then use light dumbbells to perform military press, lateral raises and front raises in succession. This will warm your shoulders up and get the joints, ligaments and tendons loose.

  1. Superset - 6 sets
    1. Military Barbell Press - 20 reps (75lbs, 95, 95, 115, 115, 115)
      1. Don't bounce the weight on the the way down, control the weight throughout the lift with good tempo.
    2. Standing Side Lateral Dumbbell Holds - Hold To Failure (15lbs)
      1. Keep your arms fairly straight while you lift the dumbbells to shoulder height and holding them outstretched until failure.
  2. Superset - 5 sets
    1. Arnold Dumbbell Presses - 12 reps (50 lbs)
    2. Standing Front Dumbbell Raises - 15 reps (25lbs)
      1. Do 15 reps with each arm, alternating reps from one arm to the other (30 reps total).
  3. Triple Superset - 4 sets
    1. Standing 1-Arm Dumbbell Presses - 20 reps (10 reps each arm), (55lbs)
      1. Use a weight that is fairly heavy. Use one arm and perform 10 reps, then switch to the other arm and do the same.
    2. Front Cable Shoulder Raise (using rope) - 15 reps (70, 80, 90, 90)
      1. Using a cable machine and a rope attachment, lower the cable to ground level, face away from the attachment and reach between your legs to grab the rope. Stand upright and then extend your arms until they are shoulder height in front of you (keeping them as straight as possible in the process). Remember to go slowly and control the weight stack.
    3. External Cable Rotations (for Rotator Cuff) - 10 reps each arm (40, 40, 50, 50)
      1. tand sideways alongside the cable machine and adjust it to waist height. Grasp the handle attachment with your outside arm (thumb on top) such that your forearm is across your body and the elbow is tucked tight to your side. Allow your elbow to be flexed to a 90 degree angle, standing away form the cable machine such that there is tension on your outside hand. While keeping your arm bent and your elbow against your side, slowly move your forearm off your torso and back in line with your shoulder. Your upper arm and shoulder should act as a hinge. Then, return to the start position. Complete all reps and then turn around and change hands.
  4. Superset - 4 sets
    1. Handstand Pushups - 10 reps (bodyweight)
      1. Use dumbbells or yoga blocks in a standing position for your hand placement in order to get clearance for your head (ultimately to provide a full range of motion for your shoulders). Use a wall for stability of your lower body and gradually work towards minimizing reliance on it. Perform these slow and controlled.
      2. **If you are unable to perform Handstand Pushups for this superset, substitute with Seated Military Press on a Smith Machine (or another type of assisted machine).
    2. Machine Shoulder Press - 10 reps (150lbs)
      1. This is a great tail-end set to really kill the shoulders after the pushups/seated bar press. Using a machine will help you maintain form even though your muscles will be exhausted; thereby helping to prevent injury.