shoulder-blaster workout

shoulder-blaster workout. 

1. Military Barbell Press:

   • Sets: 6
   • Reps: 6 (heavyweight)
   • This compound movement focuses on the front deltoids. Use a weight that allows you to perform 8 to 12 reps before reaching failure. Rest exactly 45 seconds between sets.

2. Lateral Raises:

   • Sets: 5
   • Reps: 25
   • These isolation movements target the side deltoids. Use a moderate weight and focus on slow, controlled reps. Rest about 2 minutes between sets.

3. Arnold Press:

   • Sets: 5
   • Reps: 6 (heavyweight)
   • The Arnold Press engages both front and side deltoids. Choose a weight that challenges you. Rest exactly 45 seconds between sets.

4. Frontal Raises:

   • Sets: 2-3
   • Reps: 4-6 (slow cadence)
   • Isolate the front deltoids with slow, deliberate reps. Concentrate on the mind-muscle connection. Rest about 2 minutes between sets.

5. Lying 1 Arm Side Lateral Raises:

   • Sets: 4
   • Reps: 20
   • Lie on your side and perform lateral raises with one arm at a time. Focus on squeezing the deltoids. Rest about 2 minutes between sets.

6. Dumbbell Upright Row:

   • Sets: 4
   • Reps: 6-8
   • This compound movement hits the front and side deltoids. Use proper form and challenge yourself with the weight. Rest about 2 minutes between sets.

7. Full Lateral Raises:

   • Sets: 3
   • Reps: 20
   • Perform lateral raises with a full range of motion. Keep the tension on the deltoids throughout the movement. Rest about 2 minutes between sets.

8. Rear Delt Raises:

   • Sets: 3
   • Reps: 10
   • Target the rear deltoids. Use controlled reps and focus on the contraction. Rest about 2 minutes between sets.

Remember to maintain proper form, stay hydrated, and listen to your body. Enjoy your shoulder workout! 🏋️‍♂️💥