Shoulder routine not for faint of heart

[PHD]

Hey fam thought I’d share my latest Shoulder routine with you all. This is a brutal one give it a try.

Giant sets: 4x 15 (use dumbbells)
1: bent over real laterals
2:side laterals
3: front raises

Super set: 4x12
1: shoulder press bar or dumbbell
2: side lateral seated machine (if you don’t have one do dumbbells) go super slow and hold at top really work it

Super set: 4x15
1: cable one arm lateral raises
2: cable one arm front raise

Super set 4x15
1: rope face pulls (pull with pinkies focus on rear delts)
2: rope front raises

Super set 4x12
1: dumbbells shrugs
2: bent over rear delts dumbbells

@SemperFi
@TG
@Fitraver
@Bigmurph

 

[PHD]

Clients if you want to give this one a try on your shoulder day feel free to give this one a try.

 

[Fitraver]

Omg haha 44 sets of delts. Pump city!

 

[Islandswole]

Well this makes me feel good about my shoulder day. Pretty much everything I do, in a different order. I’ll give a go in this specific order.

 

[SemperFi]

@PHD on the face pulls do you recommend an overhand or a supinated grip?

 

[PHD]

@SemperFi focus pulling with ponkies palms facing set cable high. Really focus on the squeeze

 

[SemperFi]

Right on.