By Tony Meyer
Lets think what shoulders workout means. It means that you have to pump
up their three different heads thoroughly. So you should use different
exercises for each of those heads. These four movements work best for me.
And it is very important to understand that for the maximum muscles growth
each body part has to be trained not more than once a week.
Military press
This exercise works entire delts and is used to increase shoulders overall
mass. First you have to warm up. Take a weight that allows you to complete
20 reps. Then perform 3 sets of 8-10 reps. This is a powerful exercise
so you can use some forced reps at the end of the set.
Barbell front raises
This exercise provide a full feeling in the front delts and serves
to reach definition of your delts. Use shoulder-width grip. Try to keep
your body still. Move the bar slowly, concentrating on the front delts. 2
sets of 12-15 reps are sufficient.
Standing lateral dumbbell flyes
The following exercise is standard but despite of it it's number one
for lateral deltoids mass and definition. After 8-10 reps of each set of
the exercise completed in a good, slow, concentrated manner I advise to
finish a set with 2-4 cheated reps. Work very hard on the negative portion
of the rep. Never let the weight drop. 2 sets of 12 reps that's what you
need.
Bent over dumbbell flyes
The best exercise for rear delts is descending sets of bent-over dumbbell
flyes. Take a weight you
can
do 12 reps with. Then make 3 cheated reps. Without any rest drop down a
weight and take new pair of dumbbells you able to do about 10 reps with.
Continue to decrease a weight set by set doing 5-10 reps until your muscles
give up. Rest about 2 minutes and make one more set, following the above
mentioned technique.
You are probably going to ask me why should you use such a merciless method? Because
you have to pump your delts full of blood. And especially your rear deltoids
to make them look so exciting from the back poses.