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This is a 6 week shoulder routine for those who want to focus on building stronger and bigger shoulders.
For many people who lift, there is a desire to have wide and thick shoulders to carry and keep your frame in proportion.
In this routine you will focus upon exercises that will target the small muscles of the shoulders and stimulate the separation of the fibers to create that coconut look that many desire to have.
For the first 3 weeks of the routine you will work with dumbbells to initiate the separation of the shoulder muscles and work the smaller muscle fibers for growth.
Then going into weeks 4 - 6, you will use barbell exercises to isolate the shoulder muscles and focus upon growth and strength.
When you start the first set of each exercise you will perform the amount of weight that you can do 12 repetitions for, followed by increasing the amount of weight and lowering the reps until you have completed all of the sets.
*** Notes : Also by working out your shoulders/delts it will slim out your waist line.
For the first 3 weeks you can also substitute in cable exercises instead of dumbbells to target muscle separation.
Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Alternating Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Cross Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Dumbbell Pullover
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3x8 reps |
rest: 60s
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Dumbbell Pullover
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x8 reps |
rest: 60s
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Dumbbell Reverse Fly
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3x8 reps |
rest: 60s
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Dumbbell Cuban Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Alternating Shoulder Press
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3x8 reps |
rest: 60s
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Cable Elevated Row
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3x8 reps |
rest: 60s
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Cable Grip Lat Pulldown (Narrow Grip)
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3x8 reps |
rest: 60s
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Cable One-Arm Seated Row
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3x8 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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