Workout of the Week | Day 4 | Shoulders & Calves

Introduction

Everyone says they want those 3D deltoids, but are you sure that you’re doing the correct exercises to make sure that happens? The most common mistake made when training shoulders is putting too much emphasis on the front delts and not enough on the side and rear deltoid muscles. During my shoulder routine I like to start with dumbbell shoulder press to work all three muscle groups in the shoulder. I then like to target each section of the muscle (anterior, lateral, & posterior) with the exercise I have found to be the most effective for muscle development. Because the shoulders are a smaller muscle group when compared to the legs or back, I think starting your workout with heavy weight low rep exercises and then moving on to low weight high rep exercises works best. Remember, you don’t need heavy weight to grow,¬†so start light and make sure you are preforming each exercise with proper form – making sure to keep constant tension on the muscle(s) being worked.

Since we just worked our calves at the end of yesterday’s leg workout, we don’t need to go too crazy today, but we want to make sure the calves have had all they can handle for the week. I like to pick my top three calve exercises and perform two sets of ten reps on each of the three movements. The key here is to go really slow while making sure to utilize a block or other raised platform so you’re getting full stretch of the calf muscle. Don’t forget to mix up the positioning of your feet on each set so that all parts of the calf muscles are being targeted.

Warmup

1) Shoulder Press Machine

Sets: 3

Rep Range: 20, 15, 10

Shoulders

1) Seated Dumbbell Shoulder Press

Sets: 5

Rep Range: 5, 5, 5, 5, 5

2) Standing Barbell Shoulder Press

Sets: 5

Rep Range: 5, 5, 5, 5, 5

3) Standing Dumbbell Shrugs

Sets: 4

Rep Range: 10, 10, 10, 10

4) Seated Dumbbell Lateral Raises

Sets: 3 (drop set after each)

Rep Range: 15, 15, 15

5) Superset – Face Pulls x Bent-Over Dumbbell Lateral Raises

Sets: 3

Rep Range: 10, 10, 10

Calves

1) Seated Calf Raises

Sets: 3

Rep Range: 15, 15, 15

2) Smith Machine Calf Raises

Sets: 3

Rep Range: 15, 15, 15

3) Standing Dumbbell Calf Raises

Sets: 3

Rep Range: 15, 15, 15


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