JackedPack Blog - Epic Fitness & Nutrition Tips

Shoulder Day Workout

Posted on Jan 20, 2013. 3 comments

BY 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.



WARM UP

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

Sets: 5

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 

Sets: 5

Reps: 5


Rear Delt Fly machine

Sets: 3

Reps: 10


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

Sets: 3

Reps: 8


Farmers Walks: Up and Down Stairs

Sets: 3

(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.