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8 weeks to the cannonball

Whether you are weighing 170 pounds and looking for the beach or wanting to turn yourself into a 270 pound giant, an impressive shoulder development is a must. Broad, round deltas convey sturdy strength and masculinity, form the top frame of the V-shaped rejuvenation we all desire and stand out, no matter what you wear – or wear.

Unless you're just getting started Stages of training – the "honeymoon phase," as I like to call it – you're probably not satisfied with the size of your shoulders, especially with the time you've spent training ,

What you need is a routine that leaves your shoulders no choice but to grow again. The routine I have for you will be more intense and exhausting than anything you have ever done, but the payout will be worth the effort and the pain.

Are you ready to achieve real shoulder gains? Then we do that!

The Delt Wreckage Workout


Side Lateral Raise

Note: Follow the "Up and Down the Rack" Protocol

3 sentences, 82 repetitions


Smith Machine Behind the Back Shrug

4 sentences, 15, 12, 10, 10 repetitions.


3 sentences, 24 repetitions (12 fast, 12 slow)

4 sets, 15, 12, 10, 10 repetitions (increasing weight)



Technique Tips

Lateral Raise

You are probably used to starting your shoulder training with one Press, which is a great way – unless your shoulders are so used to this approach that you are not getting the profits you expect. Shake things up by straining the medial or lateral head of the deltoids with a punitive sequence of increasing resistance in lateral elevations. Immediately follow this instruction in reverse order, with resistance decreasing from sentence to sentence.

The ideal method for setting up is to stand in front of a standard dumbbell stand that is at about waist level. This makes it easy to grab the weights without stopping the repetitions. If the dumbbell area is overcrowded, take all necessary dumbbell pairs and place them in line with the floor.

  Side Lateral Raise

I have seen logs for this sequence that use a constant range of 10-12 repeats. The problem with this approach is that you will not be the least challenged if you start with light dumbbells and do only 12 repetitions. Later, if you get too much heavier dumbbells, 12 repetitions may be too much, forcing you to use bad form.

I've found that the best strategy is to reduce the reps as the weights increase and then increase the reps you lose weight again. This approach corresponds to the force curve of an average lifter when fatigued:

  • 15 pounds for 15 repetitions
  • 20 pounds for 12 repetitions
  • 30 pounds for 10 repetitions
  • 40 pounds for 8 repetitions
  • ] 30 Pound for 10 repetitions
  • 20 pounds for 12 repetitions
  • 15 pounds for 15 repetitions

Remember that there are no breaks between these sets. Perform this entire sequence three times. If necessary, reduce the weight for the second and third rounds even more as long as you work hard enough to blow up your side talons and fill them with blood.

Smith Machine Behind-the-Neck Press

Your shoulders should be so inflated after this initial rush of side panels that it will be a challenge to raise your hands over your head. So let's do that next.

Instead of using a barbell or Smith machine and pushing it forward, use a machine press that moves your arms in a plane of movement along your shoulder joints to ensure greater involvement of your deltoid muscles. (Your front dents get a lot of work from all the pushing you do, so not many people will need to do extra work on those muscles.)

Use a constant tension style for repetitive performance and stop just before the full lockout , Raise the weight quickly and then lower it more slowly and more controlled so you can feel the deltoids stretch.

Since the beginning of the workout, your middle deltoids have suffered a stroke, but we are not done with them yet. We will nail them with only 3 sets – that means with 3 hard sentences.

Find a weight that allows you to perform 12 repetitions at a slow pace, such as a full second, a pause to contract, and 2 seconds to the bottom. Do 12 repetitions this way and then immediately do 12 repetitions as fast as you can. The pumping and burning of this exercise will be unbearable.

Sedentary Dorsal Rear Delta

Most people tend to work sporadically and with little enthusiasm on their posterior deltas. This is unfortunate, because the rear delt makes up one third of the shoulder complex.


You can do these elevations either upright and bent or face down on an incline bench. The key is to keep the arms bent enough to lay the load on the rear claws. If your shoulder blades come together at the top of the movement, you're probably using more traps and rhomboids than back deltoids. To prevent this, use your elbows.

Upright Barbell Row

If done correctly, the upright barbell row with wide grip puts the last blowtorch on your side and back deltas.

The key is to pull up in a bowing motion as if you were trying to pull the rod up and over your shoulders, ending the pole somewhere at the level of your chin.

Use lifting straps as needed, but you could best feel the delts by wrapping the rod with your four fingers using a "wrong" or thumb-less grip. Always keep your elbows higher than your hands.

6-Way Shoulder Lift

This is the ultimate shoulder end movement. The merit of the invention goes to the professional bodybuilder and training expert John "Mountain Dog" Meadows.

The 6-way exercise is performed sitting down with a pair of light dumbbells. Even a very strong person would not need more than 15-20 pounds in each hand. Start with no more than a pair of 5 to determine the order, and then increase the weight as needed.

Start with each hand holding a dumbbell, with your arms at your side. Keep your arms straight and lift the dumbbells to the top of a side elevation. Hold the same hand position with your arms straight and put your hands together in front of you. Hold the dumbbells together and lift your arms upwards.

  Lifting the Front Dumbbell

Lower your arms and stretch them out in front of you, spread them back into the upper position of the side dumbbell, then lower them back down to your sides. That's 1 repeat!

A shoulder pump like this may never exist. It's brutal, which is why you should only do 6-way training at the end of a shoulder workout. Otherwise you will not be able to do any more shoulder exercises afterwards.

How to Structure This Program

To give your hooves the best chance of growth, you should combine your other muscle groups into a few workouts to practice weapons on their own day. Follow this distribution for a period of eight weeks:

  • Day 1: Shoulders
  • Day 2: Legs
  • Day 3: Back and Biceps
  • Day 4: Chest, Sidewalls and Triceps
  • Day 5 : Break
  • Day 6: Repeat Sequence

You train your shoulders every sixth day and always after a full rest day. Keep in mind that your front docks will still get indirect work on Chest Day, as will your back docks on Back Day.

I recommend that you perform a movement for your lateral deltas on Chest Day to maintain their fullness and retain blood and blood. Nutrients flow through them until you return to full shoulder training 48 hours later.

Lateral exercise for the rib cage

Lateral lifting while sitting for lateral lifting while standing

Begin each set sitting on a flat bench or sitting bench with backrest. Choose a weight that will fail after about 10 repetitions. After completing these 10 reps, get up right away and make 10 more. They have better leverage and should be able to do these extra reps without too much effort. In the last few repetitions, use a looser form to finish the sentence.

Using These Workouts

If you have not figured it out yet, this is an extremely intense routine that brings enormous challenges to your recovery ability. In the short term, it can be highly effective but use indefinitely and you will be overwhelmed – I guarantee it.

  If you have not figured it out yet, this is an extremely intense routine that puts tremendous demands on you recovery ability. Watch the video in training to better understand each movement.

I suggest you follow this plan for shoulder wrecks for eight weeks. At the end of this time, you should notice a significant change in the thickness and fullness of your claws, with your shoulders feeling rounder and wider from all angles.

If you are satisfied with the results – and me. & # 39; I'm sure you'll have at least six weeks off before you get involved again. Until then wins happy shoulder!

Like what you read here? Bring your shoulders with 30-day shoulders to the next level with Abel Albonetti in All Access. This is an intense program designed to help experienced lifters gain upper body size and shape without interfering with their other workouts.

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