Most Recent Logs Coaches LogsBob YoungsDave TateHarry SelkowJL HoldsworthJosh BryantJustin HarrisMarc BartleyMark WattsMatt RhodesPowerlifting LogsBrian SchwabChris JanekDave KirschenHannah JohnsonJeremy FreyJo JordanJoey SmithJulia LadewskiMarshall JohnsonMolly EdwardsShane ChurchSteve GogginsTed ToalstonRaw Powerlifting LogsBrandon SmitleyCasey WilliamsChris DuffinJennifer PetrosinoMeana FrancoMickey BelainehScott YardYessica MartinezVincent DizenzoBodybuilding LogsAmit SapirMark DugdaleShelby StarnesStrongman LogsAmy WattlesAndy DeckChase KarnesClint DardenRetired LogsAngry CoachAJ RobertsAl CaslowAdam DriggersAno TurtiainenBen BrandBrian CarrollChad AichsChad Wesley SmithCharles BaileyChris JenkinsChris Ox MasonChad WalkerClint SmithDonnie ThompsonJack AssJani MurtomakiJim HoskinsonJim WendlerJason PeggJohn BottJosh McMillanKarl TillmanKenny PattersonKristen YuknessLance MosleyMatt KroczaleskiMatt SmithMick ManleyMike JohnstonMike RuggieraPaul ChildressSam ByrdScott CartwrightSteve MacDonaldSteve PulcinellaThe Unlikely PowerlifterTravis MashTravis RogersZane Geeting
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

Email This Training Log To A Friend

Now it's easier than ever to share, Click Here to email this Question to a friend.

Link To This Training Log

We are not
1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved