Perform arm circles, shoulder rolls, and band pull-aparts to warm up the rotator cuffs and shoulder joints.
Use a resistance band for light lateral raises and shoulder presses to prepare for heavier work.
Warm-Up Sets for Overhead Presses:
Perform two warm-up sets with about 50-60% of your working weight, focusing on form and stability.
Exercises and Execution:
1. Barbell Shrugs
Execution:
Perform 1 warm-up set of 15 reps, followed by 4 working sets of 12-15 reps with a heavy weight.
Form Cues: Stand upright with a shoulder-width grip, lift your shoulders towards your ears in a straight upward motion, then slowly lower them back down.
Tip: Avoid rolling your shoulders to minimize risk to the rotator cuff. Keep the movement slow and controlled for optimal trap engagement.
2. Dumbbell Shrugs
Execution:
Complete 4 sets, aiming to bring the dumbbells as close to your ears as possible without bending your arms.
Form Cues: Hold a dumbbell in each hand, palms facing your body. Focus on lifting the weight by only engaging the traps, avoiding any arm involvement.
Progression Tip: Use a controlled, slow descent for each rep to keep constant tension on the traps.
3. Rear Delt Rope Pulls (Face Pulls)
Execution:
Perform 4 sets of 15 reps, focusing on activating the rear delts.
Form Cues: Use a rope attachment on a cable machine, grip it with thumbs facing inwards, and pull towards your forehead or eye level, keeping elbows high. Avoid rotating the arms too far back to prevent shoulder strain.
Progression Tip: Gradually increase the weight but focus primarily on form to avoid involving the upper traps too much.
4. Dumbbell Rear Delt Flys (Bent Over)
Execution:
Complete 4 sets of 12-15 reps with light to moderate weight.
Form Cues: Bend over slightly, keep your arms extended with a slight bend at the elbows, and raise the dumbbells outward to shoulder height. Prevent lat involvement by keeping your arms at a consistent outward angle.
Tip: Use a controlled motion on both the lift and descent to fully engage the rear deltoids.
Shoulder Work
5. Seated Dumbbell Press
Execution:
Start with one warm-up set of 20 reps, followed by 4 working sets of 10-12 reps with heavier weight.
Form Cues: Press the dumbbells up without locking out at the top, keeping a slight bend in the elbows to maintain tension on the deltoids.
Progression Tip: Increase weight gradually each week or add reps if you’re able to complete each set with ease.
6. Dumbbell or Plate Front Raises
Execution:
Perform 3-4 sets of 12-15 reps.
Form Cues: Lift the dumbbells or plate straight up to shoulder height with a slight bend in the elbows, avoiding any swing.
Tip: Go slow and keep tension on the front deltoids throughout the movement; lighter weights often work best for isolation here.
7. Side Delt Raises
Execution:
Complete 4 sets of 12-15 reps, finishing with a drop set on the last set by working down to a 15-lb dumbbell (or lighter if necessary).
Form Cues: Stand upright, hold dumbbells at your sides, and raise them out to shoulder level, keeping your arms parallel to the ground. Keep hands and elbows aligned.
Tip: Avoid shrugging or leaning, as these can cause upper traps to take over. Use controlled movements, especially on the lowering phase, to keep tension on the side delts.
Rest Intervals
Between Sets:
For heavier compound movements like dumbbell presses and barbell shrugs, rest 2-3 minutes between sets to allow for full recovery.
For isolation exercises like front raises, side raises, and face pulls, rest 60-90 seconds between sets to maintain intensity and engagement without overly fatiguing the muscles.
Between Exercises: Take a 2-3 minute break when transitioning between major muscle groups, such as from shoulder to trap exercises, to avoid fatigue and improve focus.
Post-Workout Cool Down:
Post-Workout Cool Down:
Static Stretching (5-10 minutes):
Perform static stretches for hamstrings, quads, calves, and shoulders. Examples include seated hamstring stretches, quad stretches, and shoulder across-the-body stretches.
Foam Rolling:
Roll out the quads, hamstrings, and calves to release any tightness and aid in recovery.
Weekly Progression Tips:
Increase Weight Slowly: Aim for a 5-10% increase in weight on leg exercises weekly, if possible. For shoulders, use smaller increments (2.5-5%) to maintain control and avoid injury.
Track Depth and Form: For squats, leg presses, and lunges, focus on depth and muscle engagement each week to ensure you’re maximizing the benefits of each rep.
Prioritize Form Over Weight: For shoulder exercises, prioritize form over heavy weights, especially on lateral raises and upright rows, to prevent shoulder strain.
This structured approach will help you get the most out of each exercise while promoting strength, hypertrophy, and injury prevention. Let me know if you’d like more details on any specific movement or day in your program!