Shoulder Workout of the Gods

One of my strong points has always been my delts. When people ask they expect me to be pressing 120lbs dumbbells for 40 reps. While that's neither here nor there (I totally can't) I find shoulders grow best with longer sets and more overall volume at a lighter weight. Most people train the sh*t out of there front delts, but in reality that's less than 30 percent of the total deltoid head.

That being said, let me outline one of my delt workouts, it might be different from what you've seen but it will definitely help give your shoulders that 3d look.

Warmup:

• Internal external rotation with DB's
• Scapular retraction with resistance bands
• Broomstick up and over's
• Push-up plus (scapular protraction)

**The main focus here is warming up the rotator cuff muscles, stabilizing the scapulas (shoulder blades), and getting blood into the shoulder***

 All warm-ups 2 sets of 10-20 reps, nothing to failure, nothing should be strenuous, just work on achieving a fluid, full range of motion.

Training:

• Y shoulder press (not a typo) 4x20 reps
• Instead of bringing the dumbbells together at the top, slow the motion down and press outside the line of the shoulder joint, you'll hit your delts like never before
• Lateral raise 8x15-30
• Yes that's right, I do a ton of lateral raise, having big capped laterals will give you an incredibly broad and powerful look
• When performing lateral raise focus on dragging your arms across the ground until the delts are fully activation (shortened)
• Keep your head up and chest out, drive your elbows out and back
• Why 15-30, for some reason I've always just felt it out, I never felt like super heavy laterals did the trick do to momentum being lost to many muscles that are anatomically stronger in that position, furthermore, I don't necessarily go 15, 20, 25, 30 etc... I feel it out and see what's appropriate that set to get a deeper burn in my delts
• It's weird and confusing at first but once your start doing them and realizing how many different ways you can hit lateral raises you'll understand what I mean
• Never rest over 1 minute on these, ideally I like it in between 30-45 seconds
• Lateral raise machine 5x10-12 (slow controlled movement, at least 3second concentric, eccentric and iso)
• The key here is constant tension, the shoulder should always be contracted regardless of position/length
• Rear delt fly on a bench 7x12 <30 seconds rest in between sets
• Keep chest on bench the entire time, instead of 'pulling' the weight 'back', think of 'flying' the weight 'out'
• Keep your pinky pointed out

That's a lot of volume in a little amount of time, even in a packed gym I can get in the full workout plus some post lift ROM work within an hour. If you focus on the shoulder joint and how it's supposed to function, you will have a pretty crazy feeling from this lift!!!