Lee Labrada’s Shoulder Training: Shoulder Workout Routine for Mass

Do you have big, broad, rock-hard shoulders that command attention in and out of the gym and bodybuilding stage? If so, congratulations, as in this article you’ll discover a new bodybuilding shoulder routine that can help you build even more impressive delts!

On the other hand: If your shoulders could use some work, you’re also in luck ’cause I’m about to reveal an intense shoulder routine that will help you turn your shoulders… into boulders!

But first, here’re the basics of my entire routine to help you plan your shoulder workout:

Workout frequency: 2 days on, 1 day off, 1 day on, 1 day off

This means I workout for two days followed by one day of rest. Then, I workout another day followed by another day off. Then I repeat.

I never train with weights more than two days in a row because I find that I build muscle faster if I have enough time to recuperate. (If you’re not making steady gains with your program try adding a few extra rest days each week. You may actually gain more by training less!

Okay, here’s how my typical bodybuilding workout schedule looks:

Day #1: Chest/Shoulders/Triceps

Day #2: Back/Biceps/Abs

Day #3: Rest Day

Day #4: Quads/Hamstrings/calves

Day #5: Rest Day

Then repeat

Now, you can certainly adapt this workout schedule to fit your specific needs. For example: If you want to take off the weekend from weight training (and many people do) then try 2 days on, 1 day off, 2 days on, 2 days off. Then repeat. This way you’ll have Wednesday along with Saturday and Sunday off each week. (The extra day of rest may be good for you!)

How To Make This Workout As Effective As Possible

Moving along, here are 9 things which you must do to make this workout as effective as possible:

1. Obtain a training log and use it to track your workouts.

2. Use as much weight as possible for the number of prescribed repetitions in each exercise.

3. Perform each set to failure.

4. Strive to increase your training poundages slowly each week.

5. Keep the total length of your workouts to 60 minutes or less (including initial warm-up.)

6. Use strict form on all exercises.

7. Minimize stress and rest completely on days off. Try to get 8 to 9 hours of sleep each night.

8. Follow a proper nutrition and supplementation program. (Tip: check out the diets presented on the goals page: http://www.labrada.com/yourgoals)

Note: Supplements like creatine and beta alanine are very helpful to help you get the most from your workouts. You can also take a strong pre-workout supplement like Super Charge Xtreme.

Got it? Good. Now here comes the meat and potatoes of this article!

Shoulder Exercises:

* Use a 3-1-2 tempo (three seconds to lower the weight, one second pause at top of movement, and two seconds to raise the weight). This is important!

* Take between 1-2 minutes rest between sets.

* If you’re going to complete failure, you will need to reduce the training poundage by 10% after each set, in order to manage all the reps on the next set.

* If you’re just getting started, drop one set from each exercise and concentrate on form instead of going for the heavy poundage. (You’ll thank me later!)

Shoulders Exercise #1: Lateral Dumbbell Raises:

After warming up, perform 3 sets of 10 repetitions to failure.

On the last set drop the weight and do another 5 reps without rest. (It hurts, but boy does it work!)

Tip: Lean slightly forward just enough for dumbbells to clear your side; bend arms slightly and raise dumbbells to a point just above the shoulders. Keep dumbbells facing forward by rotating your hands so your little finger stays higher than the rest of the hand.

Avoid: Cheating or swinging throughout the movement.

Shoulders Exercise #2: Upright Rows: (By using the traps as a secondary muscle we can fatigue the deltoids even more now that they are warmed up from the side laterals.)

Perform 3 sets of 10 repetitions.

On the last set drop the weight and do another 5 reps without rest.

Tip: Use a grip that leaves six inches between your hands. Keep the bar as close to your body as possible. Pull upper arms out to the side so your elbows point towards the ceiling and the bar comes up to your chin; then lower slowly.

Avoid: Locking your knees or using a stance where your feet are too close together.

Shoulders Exercise #3: Dumbbell Shoulder Presses: (Dumbbells provide a better range of motion and incorporate the shoulder stabilizers into the movement.)

Perform 3 sets of 8-10 repetitions.

On the last set, drop the weight and do another 4 reps without rest.

Tips: Press the weight directly above the head and keep your back in a fixed upright position.

Avoid: Letting your wrists wobble with the weight; keep them fixed.

Shoulders Exercise #4: Bent Over Laterals: (An excellent mass developer for the rear deltoids.)

Perform 3 sets of 8-10 repetitions.

On the last set, drop the weight and do another 4 reps without rest.

Tips: Lower the weight slowly and make sure that you choose a weight that you can control at all times.

Avoid: Jerking the weights up and down. Keep control of the movement at all tomes.

So there you have it! Follow this program along with a quality nutrition and supplementation program and you’ll be on your way to broad and muscular shoulders!

Now go get ‘em!

Until next time, I am

Your Lean Body Coach™
Houston, Texas

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