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Wanna Grow Some Boulder Shoulders??

  • Mik
  • Jun 15, 2018
  • 1 min read

Do you ever feel crunched for time? Do you ever feel like there's not enough hours in the day? Do you ever wonder how the heck am I going to fit in my workout with this crazy hectic schedule? No fear - I've gotcha covered!! This workout can be busted out in approximately 30-45 minutes. I promise it'll leave you sweating and sore. Mark my words. Short and effective (aka supersets on supersets), that's what we like around here. Let's get to it!! 

Shoulder Boulders On Deck:

Warmup (Important): Do some light dumbbell arm rotations (forward & backwards), light lateral raises, front raises, DB shoulder press, and stretch out a little. This should only take about five minutes. We want to be sure we are properly warming up those muscles so we can prevent injury!!

Superset One:

1A.) Dumbbell Shoulder Press: 4x6-8

1B.) Side Raises: 4x10-12

Superset Two:

2A.) Front Raises With Plate: 3x10 (pick a relatively challenging weight here)

2B.) DB Upright Rows: 3x10 Each Arm = 20 Total Each Set

Superset Three:

3A.) Rope Face Pulls: 4x15

3B.) Cable Lateral Raises: 4x8 Each Arm = 16 Total Each Set

Superset Four:

4A.) Behind The Head Seated Smith Machine Press: 4x10-12

4B.) Bent Over Rear Delt Flyes (I used five pound plates for these but DB's would work as well): 4x15

Burnout Superset: Minimal Rest Time - This should burn and leave yah wrecked (in the best way possible hehe). Go all out, this is all you have left so finish strong!!

  • Commandos: 3 Sets Until Failure

  • Around The Worlds w/ DB’s: 3 Sets Until Failure

Enjoy!! :)

-Mik


 
 
 

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