Anyways, without further ado, here you are:
STANDING SHOULDER PRESS: 5 DROP-SETS
Load a barbell with five 10lb. plates [Use 5lb. plates if needed or heavier if you are crazy strong]. You will strip a plate after each set, doing a total of 5 drop sets until there is only one plate left on each side for the last set. As little rest as possible between sets; strip the weight off and back at it. Go for at least these minimum reps:
5 plates each side, 5 reps
4 plates each side, 10 reps
3 plates each side, 15 reps
2 plates each side, 20 reps
1 plate each side, 25 reps
Pictured is seated variation:
LATERAL DUMBBELL RAISES: 3 SETS OF 30 REPS
Important: Use a weight that you would normally do a set of 10-12 with. You WILL be able to get 30 and will make yourself. If you get to 20 reps and feel like you need a break then hold them to your side, but don’t you dare set them down until you reach 30 reps. Use the same weight for all three sets also.
SEATED DUMBBELL MILITARY PRESS: RUN THE RACK
Pick up a pair of heavy dumbbells that you will only get 8-10 reps with. After this set, you will immediately do a set with the dumbbells 10 pounds lighter. Continue to do this until you are using a dumbbell light enough that you are getting over 25 reps with. No rest between sets.
For example, today I started with the 85 lb. dumbbells, followed by 75s, 65s, 55s, 45s, 35s, & my last set was with the 25s.
As I said, I added in a lot more, but this was the main stuff I did that killed my shoulders [Be sure not to neglect your rear delts]. If you’re following workout plans exactly and are doing the same number of sets & reps whatever you’re reading says to do, then you probably aren’t pushing yourself to failure. So take what you want from workout plans, mix in what you feel like, and just be sure you’re pushing till failure every time & tearing your muscles down.
Hope you enjoy this workout, thanks for reading!
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