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6/20/2014 1:00:05 PM - Mark Dugdale
Shoulders 6.19.14

Due to the fact that I’m taking a short break from hardcore Mountain Dog Training I occasionally oblige my better half (Christina), by going to the gym in the evening to train with her. I’m still doing lighter, pump-type workouts in the AM – 7 days/week. Therefore, these workouts with Christina are body part specific and tailored to kick her butt as quickly as possible, so they usually last no longer than 30-40 minutes. However, don’t take this as a “girl” workout…some of these training techniques and exercises might jumpstart muscle if your current program is stagnating. Here is the mini-shoulder workout we did last night…



Banded Dumbbell Shoulder Presses

I used a pair of the elitefts™ Pro Mini Resistance Band for this exercise. Hook the end of each band under the seat of a utility bench and grab it so it’s across the palm of your hand before grabbing a dumbbell. This makes the contraction super-intense. After a few warm-ups with just dumbbells I did the following:

Sets 1 thru 4 x 12 reps with 60lb dumbbells*

*I barely got 12 by my fourth set. Keep rest breaks to less than 1 minute.

Here is a video:



Band Front Raise/Pull-Apart Superset w/Dumbbell Rear Delts

Stand on one of the bands you just used for the shoulder presses, feet shoulder width apart, maintain a neutral grip on the band and perform a front raise and then a pull-apart before retracing your steps to the starting position.

4 sets of 10 reps with the band superset with 4 sets of 20 reps on dumbbell rear laterals

Here is a video:



Lateral Delt Burnout Finisher

This exercise will light your delts on fire! Hold one dumbbell out to the side in an isohol;d while performing 5 reps with the other arm. Then switch and perform the isohold with the opposite arm and perform 5 reps with the other, then 4 reps, 3 reps, 2 reps, 1 rep and a final bilateral set of 10 reps. Yes I only used 15lbs and this burned!

Here is a video:



Christina was wiped out after this, so it concluded our shoulder workout!




Train smart,
Mark Dugdale


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