Grow Your Shoulder Muscles with Lauren’s Shoulder Muscle Blasting Workout

Grow Your Shoulder Muscles with Lauren Christine Frahn’s (LCF) Shoulder Muscle Blasting Workout

Who is ready to train some shoulders with LCF?! Let’s turn those shoulders into boulders! 🙂 Gentlemen, yes, I said boulders!! Ladies, no worries, they will not grow to be as big as Lee’s, I promise! 🙂 Okay, let’s get started with some basics on shoulders…eh hem…boulders! 🙂

Shoulder Anatomy

The deltoid is a three-headed muscle that caps the shoulder. It is comprised of the Anterior deltoid (Front delt), the Lateral deltoid (Side delt) and the Posterior deltoid (Rear delt). When training shoulders, it is crucial to hit all three heads to get a complete deltoid workout!

Lauren Christine Frahn

The following is a sample workout of mine, using pyramid sets for growth. Since this workout is designed for muscle gains, I am hitting the optimal range for growth of between 8-12 reps per set. Are you ready?? Let’s get started! 🙂

LCF’s SHOULDER Workout #1 ~ Pyramid Sets for Growth!

   EXERCISE                                                           # OF SETS         REP RANGE           REST TIME                    

Seated Overhead D.B. Press         SS1

4

12/12/10/8

1 Min

Side D.B. Lat Raise                       SS1

(Staggered Stance)

4

12/10/8/8

1 Min

Rear Delt Machine                           SS2

4

12/10/8/8

1 Min

E-Z Bar Upright Row                     SS2

4

12/10/8/8

1 Min

Seated Side Lat Raise Machine

(Drop Set – 1x)

3

8-10, Failure

1 Min

Seated Barbell Press (Behind Neck)    SS3

3

12/10/8

1 Min

Barbell Front Raise                             SS3

3

12/10/8

1 Min

Cable Rear Delt

4

12/10/10/8

1 Min

Side D.B. Lat Raise 3/4 Range of Motion

(Drop Set – 1x)

3

8-10, Failure

1 Min

Keep in mind that this workout is a bit more advanced, so if you are just starting out, you can decrease the number of sets to 3 and remove the super sets, if necessary. If you remove the super sets, just complete each exercise individually before moving on to the next.

Until you get used to my “codes”, I will break them down for you! Here we go:

SS = Superset Complete one set and move directly to the next exercise set, no rest in between. That counts as one set of the superset. Rest for the indicated amount of time before starting the superset again. Repeat the superset 3 or 4 times, as indicated.

DROP SET Start with a weight heavy enough to fatigue for the first indicated rep range, than drop the weight to fatigue at the next indicated rep range. In this case, you will drop the weight one time (usually by 15%) to failure…a.k.a. until you cannot get out even one more rep with proper form! 🙂

Now….get to training! J Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated!! 🙂

LCF

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One Response for Grow Your Shoulder Muscles with Lauren’s Shoulder Muscle Blasting Workout

  1. Debasish Sarkar

    avatar

    May 6, 2011 9:14 am

    Hey LCF
    ur workout chart for shoulder is great since i am doing most of ur workout i must say i got good progress . Following ur tips is great and helpfull
    u rock LCF 🙂