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Shoulder Day WorkoutBY EVAN CLARK, NSCA-CPT
Here is a recent shoulder workout that our Chief Hugeness Officer and I completed. We performed all presses standing up in order to include the core and posterior chain and focused on shoulder stability and balance.
DeFranco’s Agile 8 (see at the bottom of squat article HERE)
Push Up variations
Thoracic mobility stretches
PHASE 1: POWER
Barbell Clean and Jerks
Reps: 3, 3, 3, 2, 1
After warming up the body properly. We set up the barbell with the bumper plates on the ground. In a descending ladder set, we performed three repetitions of the clean and jerk from the floor for the first three sets and then descended to one repetition.
PHASE 2: STRENGTH
Standing Barbell Shoulder Press
Rear Delt Fly machine
The second phase of the workout was a superset comprised of standing barbell shoulder presses and Rear Delt Fly’s. The standing shoulder presses were strict and done on a 5x5 repetition scheme. The delt flys added a nice little upper-back fatigue that forced us to keep our legs and core tight during the shoulder presses.
PHASE 3: SHOULDER STABILITY
Kettlebell Bottoms-Up Presses
Farmers Walks: Up and Down Stairs
(See explanation of Farmer’s Walks HERE)
At this point our shoulders were pretty taxed, so what did we do? We taxed them more, it was taxation without representation but we’re American, so it’s all good. Bottoms-Up presses are brutal, but great for activating the core and the plethora of stabilizer muscles in the upper back and shoulders. You simply grab the handle of the kettlebell, squeeze hard perform standing Arnold-presses with the fat part of the bell straight up. You do this with one arm at a time. Trust me, your forearms and shoulders will be pretty shot after all of this. In between sets we grabbed some heavy-ass kettlebells and walked up and down the stairs, just to put us through a little torture at the end of a great workout.