Bodybuilding Series: Sample Week; Shoulders
Regardless of how you have you workout split set up, you should be ready to go for a tough shoulder workout. This day will be spent focusing on all three deltoid heads as well as working your traps and triceps. After knocking out the chest workout earlier in the week as well as your back, after today, your upper body will tap out for the week.
SHOULDERS
PREHAB
- Scaption and Cobra (use dumbbells or bands)
- Stretch lats and foam roll thoracic spine and lats
WARM UP / PRE-FATIGUE
- Pull Up
- Barbell Upright Row
*4 Rounds of 5/8 Pullups and 10/12 Upright Rows
WORKING
- Seated Barbell Military Press
- 5 Sets of 5/8 reps
*Pick a seat with back support
- Seated Dumbbell Military Press
- 5 sets of 8/10 reps
*No back support. Perform while sitting on a flat bench
- Barbell Shrugg
- 4 sets of 10/15 reps
*Increase weight each set. Strict form. NO CALF RAISES WHILE SHRUGGING THE BAR!
SUPERSETS
*Perform 4 rounds of 10/12 reps
- Dumbbell Lateral Raise
- Dumbbell Front Raise
*Perform 4 rounds of 10/12 reps
- Arnold Press
- Plate Front Raise w/ Twist
*Perform 4 rounds of 10/12 reps
- Dumbbell Reverse Fly
- Dumbbell Upright Row
*Perform 4 rounds of 10/12 reps
- Body Weight Dips
- Cable Overhead Triceps Extension
BURNOUT
*Perform 3 rounds until failure
- Close position (Diamond) Push Up
- Lying Dumbbell Skull Crusher
Pat yourself on the back if you must but make sure to log and track your progress. Working around injuries? Need some simple coaching on the specifics, contact me at mattbeard@newavecoaching.com or comment below. I will be happy to answer any questions!
Bodybuilding Series Notes
- We will be publishing a sample bodybuilding week workout split. These will be workouts on a 5-day split so you will have an idea of what a weeks exercise regime will look like as well as give you ideas of new exercises to try in your program!
- After the 5-day split workouts, we will finish the series with the Importance of Rest Days and the final entry GAINS!
- First workout will be legs, followed by chest, back, shoulder, and core.
Stay tuned with more to come!
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