Today is the day you take over by destroying your deltoid (shoulder muscles) with this 'Delt Destruction' workout which is going to pump you up and make you grow those boulders. This workout is not like your standard shoulder workout which would normally comprise of 3 sets of 10 and some isolation exercises. You aren't going to count the reps with this workout so be prepared to work even harder than you have ever worked by doing the following...
No Counting Reps
Most of the time we will count reps and think that we have done enough when we reach our designated number that we tell ourselves before we start our set. When we do this we're actually prepping our mind to say that once we reach that number we can't physically do anymore, it's like we reach it and then we should rest. Truth is, we should be going past these numbers that we have in our heads because this is the time you will grow, pushing past what you have mentally already set out to do.
Did you know Mohammed Ali used to say this ''I don't count my reps, I only start counting when it starts hurting''
A lot of the time you'll think that if you are performing lots of repetitions then you should lighten the weight, no, don't do this. If you lift lighter than what you normally do to perform more reps then you are cancelling out the process. Of course you aren't going to be able to push the same amount of weight with 20 reps with what you do on 10, but don't make the mistake of lowering it completely. You'll be surprised at what you can do when you go for more reps but still keep the weight heavy. When you're lifting heavy you'll break down the muscle fibres which will grow back bigger and stronger, providing you're eating, resting and supplementing accordingly.
I wasn't lying when I said that this workout will test you beyond anything you have been put through before and here is why. Please make sure before you start the workout that you warm up properly.
First Exercise - 100 reps
Standing Olympic Barbell Overhead Press
The first exercise you start with is going to really wake you up with 100 reps of standing barbell press. I very much doubt you will get all 100 reps in one go, so split it up as best as you can with breaks in between. However, make sure you are strict with your rest times and you only rest for a maximum of 20 seconds. This is a great compound exercise to start with and will also work your abdominal area which is also a bonus.
Standing Upright Row with Standing Side Raises
The next exercise is a superset which is going to work your upper traps and the medial (side) parts of your shoulders. A super set is when you perform one exercise immediately after finishing the other one with only a maximum of 5 seconds rest. This is usually just enough time to put one piece of equipment down and pick the other bit up. In this superset you're going to perform a standing upright row with an Olympic barbell and then move straight into side raises with dumbbells. Both exercises perform 20 reps and aim for 5 sets. This is another 100 rep exercise but with breaks after each superset for approximately 1-2 minutes.
Cable Rear Pulls
One of the best exercises for correcting posture within the shoulder is working the rear muscles to pull back the shoulder. For some of us with our jobs and lifestyle we experience problems with our shoulders, but performing this exercise could help you. Just because you're using cables doesn't mean we reduce the tension we're placing on our muscles, so even with this exercise you still want to lift heavy. Aim for 5 sets of 15-20 reps again.
It's only right that after all of these repetitions you finish with something that will quite possibly finish you off, but in a good way (if there is such a way). Your finisher will comprise of three exercises which are as follows, Kettlebell Front Swings, Round The Worlds and Seated Shoulder Press. For each exercise you will perform 15+ reps and hit 5 sets in total. The reason this is called a finisher is because your final set will include an extra drop set on each part that will completely destroy you.
Don't forget to warm up properly before you start this intense workout and if you want to see some extra results use a whey protein after the session. The protein helps aid in recovery and growth which will also mean better results for you. Sipping BCAAs during your workout will also help you stay on track when training. Enjoy and have fun :)