BIG-3 SUPERSET EXERCISES FOR BOULDER SHOULDERS

You can’t build a massive upper-body if you don’t have a set of imposing shoulders rippling across your frame. And the good news is—imposing shoulders aren’t difficult to come by… If you train them the right way.

And in this article you’re going to get the shoulder workout that’s going to give you the pump of a lifetime and practically force your muscles to grow on the spot. You’ll utilize supersets—which is simply performing one set in two parts (A and B).

You’ll do x-amount of reps for exercise A followed immediately by x-amount of reps for exercise B. That completes the first set. You’ll do 3 complete sets before moving onto the next exercise. Shoot for 10-15 repetitions for every movement. Sound good?

This is going to be a full-throttle workout. And for more just like them, plus a library of exercises, check out my FREE book Bulk Up Fast. I’ve already purchased your copy for you. Grab it HERE.

Side-Lateral Raises w/ Face Pulls

A. How-To (side-lateral raises):

  • Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
  • While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  • Lower the dumbbells back down slowly to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Superset With…

B. How-To (rope face pulls)

  • Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
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Cable Upright Rows w/ Dumbbell Shrugs

A. How-To (cable upright rows)

  • Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  • Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Superset With…

B. How-To (dumbbell shrugs)

  • Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  • Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
  • Lower the dumbbells back to the original position.
  • Repeat for the recommended amount of repetitions.
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Seated Dumbbell Press w/ Seated Bent-Over Delt Raise

A. How-To (Seated Dumbbell Press)

  • Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
  • Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
  • Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
  • As you exhale, push the dumbbells up until they touch at the top.
  • After a second pause, slowly come down back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Superset With…

B. How-To (Seated Bent-Over Delt Raise)

  • Place a couple of dumbbells looking forward in front of a flat bench.
  • Sit on the end of the bench with your legs together and the dumbbells behind your calves.
  • Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
  • Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)
  • After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  • Repeat for the recommended amount of repetitions.
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What Next?

Try this workout on your next shoulder day and you’ll experience an unforgettable pump that makes it look like you’re hiding mountains under your shirt…

For more workouts that’ll help you pack on mass in a hurry (in every muscle group) don’t forget to grab your FREE copy of my book Bulk Up Fast. I already bought it for you. Grab your copy HERE.  

 


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