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.
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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.
Heavy Shoulder Flys
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
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
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 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
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
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.
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.
Standard Shoulder Shrugs
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