Shoulders:Week 11

We only have two more workouts on your shoulders Trainer series on Shattered! You’ll be repeating your Week 3 workout today, but now you’ll be using heavier weights. You should notice impressive improvements since the last time you performed this workout, which is based on the rest-pause principle. Put everything into this workout.

NOTES:

* For rest-pause, you’ll choose a weight that takes you to failure at 15 reps, and then you’ll rest for several seconds until you’re able to perform 5 more reps. Complete those and then rest for only 90 seconds between all sets.

*Consider including recovery activities such as foam rolling or massage. It’s crucial that you do all you can to allow your body to fully recover from these intense workouts.

* Don’t forget to start your day with fluid and fast-digesting protein such as Micropure Whey Isolate. During the night your body goes into catabolism (muscle breakdown), and getting in Kaged Muscle’s whey product helps stop this and jump-start anabolism (muscle growth).

EXERCISE

COMMENT

Standing dumbbell shoulder presses

4 SETS / 15+5 REPS

Choose a weight that takes you to failure at 15 reps—then rest-pause before performing 5 more reps. Only rest 90 seconds between sets.

Side cable raises

4 SETS / 15+5 REPS

Choose a weight that takes you to failure at 15 reps—then rest-pause before performing 5 more reps. Only rest 90 seconds between sets.

Bent-over cable rear delt raises

4 SETS / 15+5 REPS

Choose a weight that takes you to failure at 15 reps—then rest-pause before performing 5 more reps. Only rest 90 seconds between sets.

 

 

Front rope cable raises

4 SETS / 15+5 REPS

Choose a weight that takes you to failure at 15 reps—then rest-pause before performing 5 more reps. Only rest 90 seconds between sets.


TIP:
At this point, you should not only be able to train your shoulders more effectively, but you should also have ingrained greater dedication and discipline. This will not only help you improve your overall physique, but will also translate to other aspects of your life. 

Check out my video for detailed tips on how to perform each exercise with the rest-pause principle; refer back to Week 3 for additional info.

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