Shoulder workout

[marvinofthefaintsmile]

Hmm, basically our shoulder consists of muscle separations.. like the shoulder is called the trapz whereas the base of the arm is called the deltoid... The deltoid consists of 3 sections which you need to work out to even out there muscle mass.. Below is my workout for the shoulders..

Dumbell press
12 reps in 3 sets
80% of your max strength
30 secs rest in between
These works all the deltoids.

Front Raise
12 reps in 3 sets
60% of your max strength
30 secs rest in between
This work outs the front deltoid.
It's ok to swing the dumbells especially when it feel a little heavy on you.
Keep a rhythm.

Side Raise
12 reps in 3 sets
60% of your max stregth
30 secs rest in between
This work out the middle deltoid.

Reverse Fly
12 reps in 3 sets
60% of your max stregth
30 secs rest in between
This work out the rear deltoid.

Military Barbell Press
12 reps in 3 sets
70% of your max strength
1 min. rest in between
This works the overall mass of the deltoid.

Shrugs
12 reps in 3 sets
100% of your max strength
30 secs rest in between
This works your trapz.. and you'll get your shoulder pads..

[angelo]

thanks for the routine!

gusto ko magpa improve ng shoulders medyo mahina pa compared to other body parts

[judE_Law]

kailangan ba talaga bes 3 repetitions? kais pagdating sa pangatlo eh hirap na hirap na ako.. lol!

[marvinofthefaintsmile]

hmm.. bale ask for a spot n lng bes.. or kung walang mag sspot sayo eh "til failure" n lng ung rep mo..

bale nakakatulong sakin ung paghinga ng malalim while lowering the weight tpos exhale pag lifting the weight. it feels n prang gumagaan ung weight.. Dpat focus on your deltoid muscles. dpat dun mo mafeel ung "pag kontrak" at  hinde sa joints.

also drink lots of water..

dpat mafeel mo ung prang namamaga ang deltoid mo. ung prang ang sikip sikip ng feeling ng delt mo..

(optional)
minsn, nakaka2long specially in my case ung mga energy drink like red bull or kape.. i feel more energetic ehh.. pero i dont usually drink red bull.. pg puyat lng.

[judE_Law]

okay.. thanks sa tip.

[marvinofthefaintsmile]

recently i just add behind the neck press (light). and cable flies (light). sinisinget q sa bandang dulo ng training..

akala mo lng light pero sobrang hirap nyan kase pagod na ang mga muscles mo pagdating jan..

[noyskie]

pinapagawa sakin parati sa gym ung combination;
front raise+side raise+reverse fly nasunod sunod. kaya parang pitik na lang matatanggal na ang arms ko.

marvin, ok ba ung cable exercise na hinahatak mo ung cable to your chin? ano nga tawag dun?

[marvinofthefaintsmile]

yup. gawin mo ung pinagagawa sayo. Oo ka lang dpat nang oo prang isang pokpok na nkkpgseks sa crush nya. hehehehe. Mahirap pero its worth it nmn... Tpos mix it with heavy weight workouts. Lean ka eh so magiging masdefined ung sayo kagad. eat more protein.

hmm,, alam q un eh..pero dq alam ung tawag sa knya.. yup pwede un. pwede ka ding gumamit ng e z bar to do that.

[judE_Law]

bes.. shoulder ko wino-workout ko ngayon..

[marvinofthefaintsmile]

malalaman mong nagkakalaman n yang shoulders mo pag lumilitaw n ung "three heads" ng shoulders mo..
Parehas tyo ng built so I'm still working it hard as well...

[marvinofthefaintsmile]

dpat maging mabilog yan n parang bowling ball at mejo pa-triangle ang shape nya..

[judE_Law]

dpat maging mabilog yan n parang bowling ball at mejo pa-triangle ang shape nya..

whew! mlayo-layo pa ang hahabulin ko..

[jorelljorell]

i want to have shoulders like dwight howard! hindi naman ganun kalaki. gusto ko lang ganun ka ripped

[marvinofthefaintsmile]

^^ laking manong nun!

[marvinofthefaintsmile]

correction.. tangkad na manong pla.