Killing Shoulder Workout

Finish your shoulder workout with a giant set that will burn through your deltas, create a monstrous pump and put muscle growth into a new orbit.

Author: Bill Geiger

All athletes are divided into two categories. Some never miss a workout – even if a storm warning is announced – while others devote more time to “”, and not to the workouts themselves. At some stage in my life, I couldn’t even skip a workout in my thoughts, even while on vacation. I spent a lot of time looking for gyms and often found them in the backyard of city maps written in unfamiliar languages. In retrospect, my vacation days could have been more rewarding, but at the same time my obsession led me to new training methods.

Now I will tell you about my trip to Rio de Janeiro, not about the sandy beaches of Ipanema and not about climbing to the statue of Christ the Redeemer, but about the painful finishing technique with which I completed one shoulder workout. Let’s talk about the monstrous!

Killing Shoulder Set

A long time ago, in faraway Brazil, I went to a small and crowded gym with no air conditioning. It was mid-summer. Getting to know the coach gave me the opportunity to practice my mix of Spanish and Portuguese, which I call Portugnol. The guy offered me his services as a personal trainer, which he estimated at an unfortunate 35 bucks for a whole month. I have a nose for lucrative deals, and therefore we immediately shook hands.

Breeding dumbbells to the sides

That day was the turn of shoulder training, and therefore he offered me a standard set of presses and dumbbell raises – nothing that I did not do in my gym in Los Angeles. But the finish line stuck in my memory for a long time – a kind of unique souvenir that I carried with me for several days thanks to delayed muscle pain syndrome. Every bodybuilder trains for this feeling, but sometimes the pain gets really excruciating.

The coach forced me to complete my shoulder workout with a giant set with a pair of 12,5 kg dumbbells.

Breeding dumbbells to the sides in an incline

How to do a giant set correctly

Here is a detailed description of a giant set of four exercises, broken down into five main components.

1. Take dumbbells that are about 5 kg lighter than those with which you usually do 10 reps. Your first exercise is this movement.

   Even after adjusting for fatigue, by the end of your light workout, you should be able to do 10 reps. When raising your arms to the sides, it is important to raise your elbows higher, because this movement works best for the middle deltas.

2. Without changing the weight, go to. Just lean forward, keeping your back straight, and fix your head in a neutral position – no need to look forward, arching the cervical spine. Do another set of 10 reps, raising your arms as wide and high as possible.
3. Now go up and do one set in. While fatigue is already making itself felt, do this multi-joint movement involving all three deltoid heads and upper trapezium bundles. Hold the dumbbells close to your body, “pushing” your elbows out to the sides at the top. Do another set of 10 reps

Dumbbell Row

4. Continue without pause to set of 10 or while standing. Yes, this is a ridiculous working weight for a bench press, but after three other exercises, the load will seem serious to you. Use a wide stance to keep your balance easier, and finish each movement with maximum dumbbell reduction, but without hitting the top point.
5. Rest for 90 seconds and do the giant set twice more. On the last round, when you drop the dumbbells after completing the bench press, raise your arms up and, looking at the stopwatch, lock them over your head for 60 seconds.

   I guarantee that in 30 seconds your hands will seem to you cast-iron, and you will want to chop them off – the burning sensation will be so strong.

   After 60 seconds, the deed will be done, and I would venture to suggest that you put your hands on some kind of support, because even just holding them along the body will be excruciatingly painful for several long minutes.

Standing dumbbell press

The killer shoulder workout program

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