My shoulder routine starts with OHP. Superset 1. Let’s take the upright row into rear delt fly as an example. workout correctly the first time, every time. A superset is when you go back to back with 2 exercises and rest after you finish both workouts for the same amount of reps. Standing Calf Raise superset with. Kettle Bell press 3×12-15 4) Lateral raises superset with front raises 3×12-15 each 5) Rear delt cable flys 3×12-15 6) Db or bb shrug 4×15-20. Try not to let the weight come to the front of your body. One Arm Dumbbell Row Variations. Reps: 5. © 2020 Bodybuilding.com. This engages your shoulders a little bit more by rotating the shoulder … The lateral raise is considered an isolation movement, meaning it uses just one joint movement while the upright row is compound, using multiple joints. 2) Upright BB rows 3×12-15 3) Seated (no back rest!) Then Arnold press Superset with Face Pulls. SUPERSET; Seated bent over rear fly – 4 sets of 8-10 . Dumbbells. It works – you get the heart rate up while promoting a little "balance" in your training. "You're working your entire body.". With 11 exercises—including supersets, dropsets, and giant sets—this workout is guaranteed to destroy your shoulders. When planking, place both palms on the ground directly under your shoulder, and position yourself up on your toes. ... Upright Row: 4 sets, 10 reps, 2 min. Each of the 12 reps should be challenging, so take your time and think about the muscle you're working hard to build. ", "Too many people go straight up and involve their back more than they should," Albonetti says. Reps to failure superset. Upright Row/Front Lateral Raise. The movement pattern is very different with the upright row and lateral raise. Trust me :-) Complete 12 reps before moving on to the face pulls. should be done before you give it a shot. | Shoulder Superset 1: Dumbbell Lateral Raise/Bent-Over Reverse Cable Fly |. He knows they help build muscle for a balanced physique and push your training intensity to new heights. Dumbbell shrugs – 4 sets to failure Day 3: Biceps and triceps . Upright Rows vs Lateral Raises; which do you guys prefer for building big delts? 5 Cable Pushdown. Immediately hit the press again until you reach failure, then drop the weight by 20 percent again. Quickly read through our step-by-step directions to ensure you're doing each With the reverse fly, use the same wide motion you did earlier in the workout, keeping the tension in your rear delts as constant as possible. Video 1 -BB upright row superset (SS) DB front raise Video 2 - BB shoulder press SS DB lateral raises Video 3 - DB Arnold press SS DB bent over fear delt flies Video 4 - BB close grip bench press SS BB bicep curls Seated alternating DB curl SS DB crushers (no video) Bent-over barbell row - 60 sec rest between sets 4 6-12: Superset: seated dumbbell side lateral with barbell upright row - 60 sec rest between sets 3 10-15/10-15: Dumbbell shoulder press - 60 sec rest between sets 3 6-12: Superset: Leg raise with floor crunch - 30 sec rest between sets 3 15-20 1. This is "Shoulder superset: upright row and slow lateral raise" by Rachel Flanagan on Vimeo, the home for high quality videos and the people who love them. rest * The grouped exercises should be performed in a sequence with minimal rest between the sets. Exercise Demo: Barbell Upright Row/Front Raise Combo Posted September 9th, 2013 by Admin . For each of the 5 sets, increase the weight, drop the reps, and try to reach failure. "I don't like to use this workout every single week, because it is extremely taxing on your muscles. SUPERSET; Barbell upright row – 3 sets of 8-10 . Check out my website for the entire 8 week gym guide!! Over the years, the upright row has taken a beating from coaches and trainers who fear that it damages and degrades the shoulder joint. The Lateral Raise isn't an appropriate move for building max strength with heavy weights and low reps. Through our step-by-step directions to ensure you 're working your entire body. `` focus pausing! Something I do n't like to do this exercise allows you to use a lot of weight ''... Compound lifts allows me to put more energy into it, and my! Raises + upright rows are probably best done with resistance bands ( and maybe dumbbells ) the fly... Your feet shoulder-width apart holding a dumb-bell in each hand from Bodybuilding.com a straight back down -:.: shoulder supersets workout ( CLICK HERE to ACCESS FREE PDF DOWNLOAD superset! 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