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GBTV Shoulders

This is one extreme Shoulder workout. I am focusing on shoulders because it is one of my toughest gains.  Gain strength and size during this intense shoulder exercise.  If you want to shred your shoulders instead of gain size, just use light weights and do 12-20 reps.

Helpful items for this workout
Troy Barbell

Workout Info:

Warm Up:

  • 8-10 Minute Warm-up: Arm circles, jumping jacks, shoulder stretches like cross body one arm stretch, palms together push down in front and behind body etc. Take your time warming up and getting your blood flowing.

Shoulder Flies :

  • 8-10 Reps: Shoulder flies are the bare-bones basics of all shoulder workouts. Begin with the side shoulder flies. Start with your arms by your side, holding a weight that you are comfortable with. Keeping your arms fairly straight, fly to your sides.
  • 8-10 Reps: Next move to front shoulder flies. Start with your arms by your side, holding a weight that you are comfortable with. Keeping your arms fairly straight, fly your arms out to the front and repeat in a controlled motion.
Shoulder Flys

Heavy Shoulder Flys

shoulder flys front and side

Shoulder Flys Front and Side

Negative Shoulder Flies:

  • 8-10 Reps: To increase the intensity of the shoulder fly, pause at the top of your motion and let down slowly with a 3 second count as seen in the image and video.
Negative Shoulder Flys

Negative Shoulder Flys

Front Shoulder Fly Rows:

  • 8-10 Reps: To increase the intensity of the front shoulder fly, add a row at the top of your swing as seen in the image below. You may complete this exercise using both arms at once or one arm at a time, concentration style.
Front Fly Rows

Front Fly Rows

Single Arm Front Shoulder Fly with Row

Single Arm Front Shoulder Fly with Row

Upright Rows:

  • 8-10 Reps: Another common workout for your shoulders is the Upright Row.  Use a barbell or dumbbells. Starting with your arms in front of you, bring the weights up to your chin while flaring your elbows above the weight.
upright row

Upright Rows with Dumbbells or Barbell

Bands – Shoulder Flies and Rows:

  • Adjust Reps: A resistance band with upgrade kit can allow you to do several great shoulder exercises including rows and flies as seen in the images.  Get plenty of work on your rear-deltoids with these upward and downward rows as well as the across-body shoulder flies.
Flys with Band

Flys with Band

Rear Deltoid Shoulder Workouts with Band

Rear Deltoid Shoulder Workouts with Band

Alternating Shoulder Press:

  • 8-10 Reps: The shoulder press can be done using a barbell. You can also do alternating shoulder presses using dumbbells as seen in the image.  Start with weights lifted to ear level with your arms bent at a 90 degree angle. Press to the ceiling and then lower back to starting position. Use controlled motion.
Alternating Shoulder Press

Alternating Shoulder Press

Front Deltoid Shoulder Press:

  • 8-10 Reps: Holding the barbell (or dumbbells) at a high curl position, press above your head and back down slowly.  This is an exercise that you may only seen done at the muscle-head gyms.
Shoulder Press from a curl position

Front Deltoid Shoulder Press from a Curl Position

Shoulder Shrugs:

  • 8-10 Reps: More for your traps (trapezius muscles) than your shoulders per say, this is the basic shoulder shrug. Hold heavy weights in front of your body with straight arms and without bending your elbows to much, shrug your shoulders up to your ears and back down.  You may see some guys doing circles when they shrug but pretty-much every article that I have read advises against this technique. Instead, bend at the waist slightly so that you cannot cheat and use a fluid, careful movement. This is a great exercise for gaining size and strength in your shoulders… and to help avoid neck injury.
Shoulder Shrugs

Standard Shoulder Shrugs

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12 Responses to “GBTV Shoulders”

  1. TurboFire says:

    With so many weight lifting programs obtainable it was very hard to select the right one for me. Once I found a single that got me results I stuck with it and I merely modify it occasionally.

  2. I really like your blog and i respect your work. I’ll be a frequent visitor. How can I subscribe to RSS?

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  4. Thanks for this article. I’ve actually been researching different hosting companies to find my new hosting company. So far I’ve been thinking about using BlueHost. In general, the reviews of them seem pretty good and their plan suits my needs. Do you think this is a good idea? — Jake

  5. Gonna follow your fitness and bodybuilding advice to be #1 in the world!! MOVE OVER JAY CUTLER!!!!

  6. Hello. I found you on bing, this post is very good. Thank you for sharing.

  7. Ashley says:

    hey, nice blog…really like it and added to bookmarks. keep up with good work

  8. interesting post, pretty much covered it all for me, bookmarked.

  9. Bud Dusatko says:

    Hi there could I reference some of the insight found in this blog if I reference you with a link back to your site?

  10. Very interesting points. Thanks!

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Disclaimer: Opinions expressed on this website may not be in agreement with those of GarageBodyTV.com or Rob Vander Ark. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the fitness and exercise programs expressed here. Consult with your physician before starting any exercise program.