My Shoulder Days all begin the same way. I first do my abs. then my calves, then I do SOME leg presses and then leg extensions. I then begin my “Shoulder Workout.” I do this routine each day, six days per week. My primary body part comes AFTER I do my abs, calves, and LIGHT quads. Note that on “Quad Day” there is no primary body part because my Quads are the primary body part on that day.
Station one on Shoulder Day:
Today was my “Shoulder Day” my goal today was to get up to doing seated 230 lbs. presses to the front with a barbell in the Smith Machine. Let me explain: First, I warm up with the bar very slowly doing seated front presses. Next, I add 25 lbs. plates to each side and I do a set of 20 front presses. Then, I add 2.5 lbs plates to each side of the bar and I again do 20 reps to the front. I then add 5 lbs. plates to each side and again do 20 reps. I keep going up by 5 lbs. with each set until I reach 230 lbs. At this point I will be lucky to do sets of 6-8 reps.
After reaching my goal of 230 lbs., I drop the weight down to 205 lbs. and do 5 sets of 8-12 reps. I then drop the weight to 185 lbs. and once again to 5 sets of 12 reps. At this point I drop the weight to 165 lbs. and again do 5 sets of 12 reps. Finally, I drop the bar to 135 lbs. and finish up with 5 sets 12+ reps.
Moving along to Station 2 on Shoulder day:
Here I do high rope pulls to hit my posterior delts. 10 sets of 12 reps
Station 3 on Shoulder Day:
I use overhead crossover cables doing sets of 12 starting at the lowest plate on the machine. I move it up by one plate with each set and keeping the 12 reps in place. I do this until I cannot do any more cable crossovers. This exercise hits my lateral shoulders like no other exercise.
Station 4 on Shoulder Day:
First Exercise: Dumbbells starting at 15 lbs. I do one arm lateral raises for 12 reps. Then switch arms. Do 1 Set of 12.
Second Exercise: I then do dumbbell shrugs starting at 40 lbs. Each time I return to this station I use a heavier dumbbell that is 5 lbs. heavier. For example: 40 lbs. x 12 reps. 45 lbs x 12 rep, 50 lbs. x 12 reps etc..
Third Exercise: Then with about a 50 lbs. straight barbell I do front delt raises x 8-10 reps
One time through these three exercises constitute a complete set
Repeat for 4 cycles
STOP! Go Home!
Shoulder training for me is my “go to” workout. I have pretty good shoulders and I believe it is because of the long arduous training that I impose on them. I push myself as hard as I can to reach the goal that I set for myself for the current training session. I believe that one of my “calling cards” when I am on stage is my shoulders. I think my shoulders defines me and separates me from the other competitors.
There you have my “Shoulder Routine!” Nothing fancy except the determination to be bigger, leaner, stronger, and more defined.
In Closing: Try this routine and stick with it for a three month period of time. Daily measurements must be taken Daily and recorded.
Keep at it! The way home is hard but absolutely worth it!
Until next time,: I remain, Douglas E. Graham
Six Pack and Senior 