Rocky Mountain Shoulders

Alright friends it's time to talk about my favorite body part, yes you guessed it Boulder Shoulders but in my world I like to call it Rocky Mountain Shoulders ! I don't want boulders I want mountains I mean who doesn't. Shoulders I think are one of the most important parts because it brings such an illusion to how big and wide you can look. I also believe it brings a 3D factory to any physique which is something most strive for I feel. So I'm gonna jump right into my type of training and how I have built my best part the delts.

I like to really start by getting some bands and slowly making sure that I can get some blood to the shoulders without really even touching any weights right away. I usually take some light bands and slowly hit each angle of my shoulders including that rotator because that guy is very important to have stretched out as well. I spend roughly 5 to 10 minutes making sure they are warm and stretched enough so that they are ready for the pounding coming. Some people argue to say stretching isn't always good but that depends on each body type and for me it makes a huge difference because if I don't it sometimes takes me 30 minutes to start feeling blood pour into my muscles. Alright I'm done rambling here we go !

1. Standing Dumbbell Press

4 sets

6-8 reps heavy as you can

I like to punish the shoulder right away so that the blood rushes in and fills the shoulder upthat way the rest of my training I can drop the weights knowing the blood is in and focus on keeping it in.

Tips - This movement tends to put more stress on my shoulders over your typical seated press. It also helps build core as well. You won't be as strong as the seated but the focus takes a little more which I feel is worth a lot more than throwing some massive weight around.

2. Seated Laterals

3 sets

10-15

Tips- Make sure you keep your head up and looking forward. Try not to bring the arms up to high or else you start to engage the traps. Focus on the outer delt and trying to squeeze that guy, we want to grow them out !

3. Pec Deck Machine For Rear Delts

3 sets

6-8

Tips- I have tried many different types of rear delts and this one still seems to put the most pressure on the rear delt. To many people get into some crazy ways to target them and being you can't see them move they end up using other parts of the back instead. So this movement seems to almost always hit the rears as long as you keep your arms straight with a slight bend.

4. Face Pulls

3 sets

10-15

Tips- This is my second favorite for the rear delt but it takes some mastering to make sure your pulling with them instead of the whole back. Avoid using heavy heavy weight because that will definitely make your lower back start to work. Keep your head steady and don't pull your head into the movement. Keep them arms, wrist and shoulders in a straight line and control it!

5. Smith Machine Behind the Neck

3 sets

6-8

Tips- This guy is awesome but you must be careful ! Make sure to keep your back straight and don't get cocky with trying to lift heavy because it will mess you up if you don't do it right. It really makes for a great killer at the end of the workout and targets mainly the whole shoulder. Lower the reps for safety and focus on pushing the last little bit of blood left in.

Finally to the end!

6. Shoulder press machine or hammer strength whichever.

I like to lower the weight down to almost nothing and hit like 5 sets of 20 then jump off and hit a pose for 15 seconds then jump back on and do it all over again. Hit these 5 sets with some posing between each set without breaks. It's basically the fst7 style and when your done you will be sweating but the blood should rush in for one last huge pump. It's a great way to leave the gym and look awesome ! Make sure you go grocery shopping right away cause that pump will last and you wouldn't want anyone to miss it haha !

Alright what are you waiting for ??? GO GET AFTER IT !