The Gain Trust™


9/24/2016 - 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. Triple Superset - 6 sets x 30 reps
    1. Arnold Military Dumbbell Press - 10 reps (35lbs, 45, 55, 60, 60, 60)
      1. To perform these, do a standard military press (seated) but at the bottom of the rep, bring the dumbbells out in front of your face while turning your wrists 180 degrees). Then bring the weights back out to the sides of your neck and press up to finish the rep.
    2. Standing Dumbbell Shrugs - 10 reps (35lbs, 45, 55, 60, 60, 60)
      1. Note, perform these in with the same weight you just did military press with - simply stand up from the bench and do the 10 shrugs. Be mindful to go slowly on these shrugs, keeping the weights out to your sides (not brushing up against your hips, and fully contracting your traps.
    3. Standing Side Lateral Dumbbell Raises - 10 reps (20lbs)
      1. Keep your arms fairly straight while you lift the dumbbells to shoulder height. Focus on controlling the weight on the downward part of the rep, working hard against gravity.
  2. Superset - 6 sets x 20
    1. Standing Behind-the-Head Military Barbell Press - 10 reps (95lbs, 115, 135, 155, 175, 185)
      1. If you're new to this exercise, it requires some good shoulder mobility. Start with lighter weight, perhaps even less than the bar. When performing these, use your traps to steady the weight before each explosive rep upwards. Generate some of your power through your legs on these to assist your shoulders in completing the rep with a full range of motion.
    2. Standing Front Dumbbell Raises - 10 reps (25lbs)
      1. Do 10 reps with each arm, alternating reps from one arm to the other (20 reps total).
  3. Superset - 4 sets x 30 reps
    1. 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.
    2. 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. Barbell Cleans - 4 sets x 10 reps
    1. 10 reps (135lbs, 155, 175, 185)
      1. Make sure to explode from the bottom of the clean to shoulder height. This is a heavier weight exercise, meant to build strength and explosiveness/power in your shoulders and upper body.
  5. Superset - 4 sets x 30 reps
    1. Kettle Bell Clean and Press - 10 reps each arm (50lbs, 60, 65, 65)
      1. Make sure to stabilize yourself with your core and drive with your legs on the way up.
    2. 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). Perform these slow and controlled.
    3. **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).