My favorite workout of the week is shoulders!
I used to loathe shoulder day and would half-ass the work out. Only doing what I had to to say I did shoulders.
But in the past year I have taught myself how to properly train and execute the lifts and now I am enjoying the crap out of it.
My shoulders are still not very strong but it takes time to build up muscle especially since the shoulder muscles are generally small.
I took video of myself doing military presses so I could critique myself so I can get better. There is always room for improvement.
Then I started with light shoulder presses and slowly increased the weight to max myself out, until I couldn’t lift any more with proper form. And then did a drop set from just below my max of the day until I couldn’t move anymore.
- Shoulder Press: 4-12 reps to failure.
- Shoulder Press dropset (No rest time).
- Superset (I use that term loosely): 5 sets of 10 reps
- Bent over cable reverse fly
- Cable Side Raise
- Superset: 5 sets of 10 reps
- Cable Front Raise
- Cable Upright Row
- High Cable Fly: 4 sets of 10-15 reps
- Dumbbell Triset: 3 sets of 10 reps. One arm at a time.
- Side Raise
- Front Raise
- Bent over rear fly
It was a great workout. I was able to keep my energy up the whole time. Though I was disappointed that my shoulder presses didn’t reach my personal record weight but not every day is going to be a super strong day.
Every workout is a learning experience. A chance to grow. To get better. To have fun.
I love shoulder day!