“Muneer’s Shoulder Training Routine:”

  • Intense Shoulder Training for Broad Massive Shoulders:

  • Bent Over Laterals:

  • Trainers Note; You can do these face down on a low incline bench or you can stand and bend over to do this movement:

Image result for bent over laterals exercise

 

#1 Set: Do 30 reps for a good warm up:

#2 Set: Increase weight and do 20 reps:

#3 Set: Increase weight and do 15 to 20 reps:

#4 Set: Increase weight one more time and do 15 reps to failure:

#5 Set: Do another set of 15 reps to failure:

Trainers Note: To get more intensity out of the last set when you are finished with the last rep grab a lighter set of dumbbells and do it again until failure; This is called a Drop Set and you will feel a great pump for the Rear Delts:

 

  • Seated Lateral Raises:

Image result for seated lateral raises with dumbbells

 

Trainers Note; Do not stand up and do laterals always remain seated so you will isolate the shoulders and keep the elbows higher than the hands keeping the arms slightly bent:

#1 Set: Start with 30 reps for a good warm up:

#2 Set: Increase weight and do 20 reps:

#3 Set: Increase weight and do 15 to 20 reps:

#4 Set: Increase weight one more time and do 15 to failure:

#5 Set: Repeat set as #4 and then do a drop set:

  • Military Presses:

Image result for seated military presses

 

Trainers Note; Do these either seated using a bar or a pare of dumbbells: When using a bar keep the bar as close to your chin as possible: Do not lock your elbows at the top and on down position keep the triceps parallel to the floor to keep constant tension on the delts:

#1 Set: Do 20 reps for a good warm up:

#2 Set: Increase the weight and do another 20 reps:

#3 Set: Increase the weight and do 15 to 20 reps:

#4 Set: Increase weight one more time and do 12 to 15 reps to failure:

#5 Set: Repeat same set and make sure to go to failure:

 

  • Super Set Shoulder Shrugs with Up Right Pulley Rows:

Image result for shoulder shrugs exercise

 

Trainers Note; This is an excellent way to end the Delt Routine; It will top off a great pump and total intensity:

 

Image result for upright pulley rows

#1 Set: Do 30 reps for a warm up on the shrugs and without rest go right to the up right pulley rows and do another 30 reps:

#2 Set: Increase weight and do 20 reps for each exercise:

#3 Set: Increase weight and do 15 to 20 reps for each exercise:

#4 Set: Increase weight one more time and do 12 to 15 reps to complete failure:

#5 Set: This is your last set so go all out on this one and repeat same reps as #4:

Trainers Note; Congratulations! You have just done a high volume high intensity routine that will yield massive gains in size and strength: