30 Minute Big Shoulder Workout

Workout Description

Pressed for time at the 2015 Arnold Classic this year, Purus Labs-sponsored bodybuilder David Schachterle only had a small window in his busy schedule to get a workout in so he decided to work his shoulders.

David kicks off the routine with Military Presses, pyramiding from 45lbs to 315lbs and ending the exercise with a failure set (about 25-30 for David). Side Laterals were next, an exercise that David states are more important than any other shoulder-building exercise. He performs 4×12 pyramiding 55lbs to 70lbs, and follows those sets with 1×10 at 50lbs, 1×10 at 40lbs, and 1×20 at 30lbs.

Moving along, David blasts his rear delts with 3×15 of Bent-Over Rear Delt Raises on each arm to ensure that he concentrates more on targeting that specific muscle. Finishing the routine are Cable Upright Rows to continue working the deltoids, which David advises should be done with proper form, or else you’d miss working the deltoids and end up working out your back.

Exercise Sets Reps
Military Press* 4 12, 8, 4, 2
– Burn Out (Failure) 1 25-30
Dumbbell Lat Raise* 4 12
– 4 Set Rack Drop 1 30, 20, 15, 10
Single Arm Rear Delt Raise 3 15
Cable Upright Row 3 12

workout from muscleandstrength

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