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Tuesday, June 6, 2017

Build Boulder Shoulders With These 4 Supersets

Shoulder supersets are a highly underutilised, but effective way of overloading your muscles that can lead to a huge boost in muscle growth. Many struggle to pack on shoulder mass, since they do not work them with the volume that they require.



Supersets are simply sets which include 2 exercises performed on after the other. For example: you would perform X reps of exercise 1 and then Y reps of exercise too immediately after.


This workout is specifically designed for your shoulders, using supersets to help you really blow them up, giving you those boulder shoulders you’ve visualised having!

SUPERSET #1
 

Dumbbell Lateral



As you stand with your feet shoulder-width apart, take a dumbbell in each hand and slightly bend the elbows as the weights hang by your sides, palms facing one another. Bend your upper body forward and allow your hips and knees to bend slightly as well. Raise your arms out to the sides until they are parallel to the ground, maintaining the torso straight and stabile. Lower the weights down and repeat.
 

Upright Barbell Row



Stand with your feet shoulder-width apart. Pick up a barbell with a narrow grip and row it vertically up until it reaches the top of your chest. Stop when it reaches just below your chin and your forearms and upper arms are squeezed into each other, parallel to the ground. Lower the weight down and repeat.

Recommended Rep Range: 8-12 reps for 3-4 set

SUPERSET #2

Seated Shoulder Press




Set on a bench with it angled 90 degrees. Hold a pair of dumbbells, one in each hand. Raise the weights to either side of your head, resting on your shoulders. Press upwards, straightening your elbows. Ensure you keep a slight bend at the top of the movement and prevent locking out to avoid injury. Slowly lower the weights back down to the starting bottom and repeat the movement.

Front Raises




Stand with your feet shoulder width apart, holding a pair of dumbbells (or a barbell) in each hand. Ensure your palms are facing towards your body. Keeping your elbows straight, raise the weight(s) out in front of you, until they are parallel to the floor. At this point, stop, slowly lower them to the floor and repeat. Ensure you do not swing or use momentum to maximise muscle time under tension.

Recommended Rep Range: 8-12 reps for 3-4 set

SUPERSET #3

Face Pull





Set up a cable with a rope attachment so that it is in line with your head and grab each end of the rope. Take a couple of steps back from the machine and pull the weight directly towards your face, separating the hands as you do so. As you bring the rope all the way to your face, flare your elbows out but keep your upper arms parallel to the floor. Pause, return to the starting position and repeat.

Front Barbell Shrug





Stand with your feet shoulder-width apart as you hold a barbell with both hands in front of you, using a neutral grip. Without rolling your shoulders, shrug them while bringing your arms up and keeping them straight. Avoid lifting the barbell using your biceps and try to touch your shoulders with your ears. Slowly return to the starting position and repeat.

Recommended Rep Range: 8-12 reps for 3-4 set

SUPERSET #4

push press




Stand with feet at shoulder width apart, grab a barbell and hold it with an overhand grip that is a little narrower than shoulder width apart, palms up and elbows pointed forward. Your upper arms should be almost parallel to the floor. Pull the barbell just above your shoulders with elbows close to your body, then lower your hips and bend your knees in a half-squat position. Explosively drive your legs and hips upward and extend your arms to press the weight over your head with a full elbow extension. Make sure you don’t hyperextend the lower back at the lockout position and maintain a neutral arch in your spine throughout the move. Hold for a moment at the top, then lower the bar back to its resting position on your upper chest area.

Cable front raise






The cable front raise is a brutally effective shoulder movement which allows you to isolate the anterior deltoid head while requiring minimal dynamic assistance from other muscles. While both dumbbells and cables offer the benefit of working the shoulders in a unilateral way that ensures equal resistance and reverses any muscle imbalances, the use of cables for the front raise brings another benefit to the table – continuous resistance throughout the movement. Besides working the anterior delts, the exercise also requires the activation of a number of stabilizing muscles such as the trapezius, erector spinae, biceps, rotator cuff and serratus anterior.

Recommended Rep Range: 8-12 reps for 3-4 set
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