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10/17/2014 1:37:29 PM - Mark Dugdale
Shoulders 10.16.14

Last night I trained shoulders with Christina. Never mind that I trained them the previous day, but I use Plazma which pretty much eliminates soreness and gives me terminator-like recovery. The focus here was to burn the delts quickly and include some metabolic jacking/insulin sensitizing exercises as a finisher. I am a week out from the Europa Phoenix, so post-exercise calorie burn is a good thing. This is probably quite different than what you would normally do for delts, but give it a shot as a secondary session. Here is the workout…

Wide Grip Military Press Superset w/Side Laterals

Perform a few warm-up sets before jumping into working sets.

Sets 1 thru 4 x 15 reps with 95lbs (Wide Grip Military Press)
Superset with…
Sets 1 thru 4 x 15 reps with 25lb dumbbells (Side Laterals)
Rest 1 minute and repeat for 4 rounds total…

*On wide grip military I grabbed the bar with a much wider than shoulder width grip. Bring the barbell to the top of your chest and only press to the top of your forehead. This will ensure constant tension on the delts. Go immediately to the dumbbell side laterals and use perfect form for all 15 reps. By superset 4 your delts should be on fire!

Seated 4-Ways Superset w/Overhead Side Laterals

Sets 1 thru 4 x 5 reps with 15lb dumbbells (4-Ways)
Immediately perform…
Sets 1 thru 4 x 5 reps with 15lb dumbbells (Overhead Side Laterals)
Rest 1 minute and repeat for 4 rounds total…

*4-Ways are performed seated. Step one is to raise the dumbbells to your side like a side lateral. Step two is to bring the dumbbells from the side lateral position to the front position (arms straight out in front of you – eye level). Step three is to return the dumbbells to the side lateral position (arms straight out to your sides – ear level). Step four is to bring the dumbbells down to your side. This is one rep, so perform the 4-Way movement 5 times total before going straight into the Overhead Side Laterals.

**Overhead Side Laterals are performed like a standard side lateral, however when the dumbbells reach ear level, pronate the wrist as you raise them completely out, up and over your head. Try to keep the dumbbells behind your head (shoulders back) so that you have to contract your delts and traps at the top. This portion of the superset looks a lot like a seated jumping jack with only your arms moving.

Kettlebell Swing -> Jump Rope -> 30-Second Rest -> Repeat

My delts were lit up by this point so I added in some explosive overhead kettlebell swings and fast paced jump rope to ramp up the metabolism and finish off this mini-secondary-shoulder workout.

Sets 1 thru 5 x 10 overhead swings (Kettlebell)
Immediately to…
Sets 1 thru 5 x 60 jumps (Jump Rope)
Rest 30 seconds and repeat 5 rounds…

*Flex your delts at the top of the kettlebell swing and perform them as explosively as possible. On the Jump Rope go as fast as possible until you hit 60 jumps. I find both of these exercises burn an already pumped delt like crazy.

That concluded this shoulder workout!

Train hard,
Mark Dugdale

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