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Cannonball Shoulder Workout
Posted by: Muscle Nerd
One thing I notice in the gym is that a lot of people neglect their shoulders.
Yet, your shoulders are the one body part you can't hide when you have to dress up, or when cold weather arrives.
Broad shoulders are impressive.
They also make your waist even smaller.
If you've been neglecting your shoulders or they just aren't growing the way you hope, here's a short, killer shoulder routine that absolutely works (like yesterday's rockin' bicep routine).
It's simple, short, brutal and effective and only requires a pair of dumbbells.
Dumbbell Upright Rows - 1 x 8-10
Rest 90 seconds
Dumbbell Upright Rows - 1 x 8-10
Rest 20 seconds
Dumbbell Upright Rows - 1 x 4-5
Rest 20 seconds
Dumbbell Upright Rows - 1 x 3-5
Dumbbell Lateral Raises (Low Range Partials) - 1 x failure
Rest 20 seconds
Dumbbell Lateral Raises (Low Range Partials) - 1 x failure
Here's how you do this routine.
For the dumbbell upright rows, keep the weights slightly wider than seems natural.
Raise the weights up to your lower pec line, keeping the dumbbells wide and your elbows out.
You can lean slightly forward at the top as well.
The weight you use on all these sets stays the same.
The reps on the third and fourth sets may vary a lot. You may be able to crank out 6 reps on set four whereas someone else might be able to get only 2 reps.
Go to failure.
Once you go to failure on the last set of dumbbell upright rows, immediately start doing lateral raises. But you won't do them the typical way. Start with the weights at your side, but slightly away from your body.
This way, you'll feel it in your shoulders, never allowing the muscle to rest. Then do lateral raises by moving the weight about ten inches only.
It's a very short range of motion, allowing you to use a much heavier weight than you would with traditional lateral raises, overloading your shoulders with serious muscle building reps.
Next time you're in the gym give this shoulder routine a serious try and watch your delts explode with new size and strength.
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