Workout Challenge – Shoulders: Try this Workout and Finisher for Massive Shoulder Gainz

WORKOUT CHALLENGE – SHOULDERS

Everyone wants a nice set of shoulders. Men want big- capped-3d looking shoulders. Women want round-sexy shoulders. In either case they help to accentuate the look of a v-taper and a small waist! Regardless of the look you are going for you have to train the muscle. In order to develop those deltoids, you have to push as much blood as you can into all 3 heads of the muscle – the anterior (front delt), medial (side delt) and posterior (rear delt).

For an insane pump and crazy shoulder growth; try this shoulder routine. You will definitely know the meaning of mind – muscle connection after you finish … IF you finish!!! Try it and let me know how you like it!!!

Shoulder Routine

Warm-up – 4 x 12 Shoulder Dislocates (warms up the entire shoulder girdle)

Exercise 1 – Compound Movement – Dumbbell Military Press 4 x 12 60 seconds rest. Pyramid up in weight till you can no longer do 12 reps.

Exercise 2 – Side Laterals w Cables 4 x 12* 30-45 secs rest. Slow controlled reps. Hold each rep for a 2 count.

Exercise 3 – Reverse Pec Deck 4 x 15 30-45 secs rest. Squeeze each rep for a 2 count

Exercise 4 – Front Raise with Plate 4 x 12 30-45 secs rest. Hold each rep for a 1 count.

Exercise 5 – Dumbbell Shoulder Shrugs 3 x 15 30 seconds rest. Squeeze each rep for a 2 count

FINISHER – If you are one of the true Gym Junkiez and want to set yourself apart from everyone else in the gym… Try this exercise to finish your workout. Your shoulders will feel like they are going to explode. After a few sessions of this, you will definitely see some noticeable changes

The Victory Raise

3 x 20 with no more than 30 seconds rest between each set

1. Place a small resistance band around your wrists.
2. Lift the dumbbells from the low position to overhead, forming a “V” at the top.
3. Initiate the movement as a front raise with a neutral grip. As the movement progresses, spread your arms wider to end up with both arms forming a 45 degree angle with the body at the top of the movement.
4. Come back down the same way, controlling the weight for a good 3-4 second count. Do not release the tension completely at the bottom! Keep some tension in the bands to keep the muscles firing for max results.

Do the victory raise early in your shoulder or pressing workout. It will turn everything on and will make for safer, more effective pressing. Sets of 8-10 reps with a fairly slow eccentrics are best.

How It Works

This move basically combines all the benefits of a lateral raise, front raise, and band pull-apart. It hits all three heads of the deltoids as well as the rhomboids and lower traps. The band keeps the scapula properly aligned and you can’t compensate with the upper traps, making it a lot more effective at recruiting the delts.

Try this routine out. Post a clip from your training session and tag us @gymjunkiez17 on IG or use the hashtag #gymjunkiez