Shoulder Seperation Workout!

SHOULDER SEPARATION!!! NO WE ARENT TALKING ABOUT SEPARATING YOUR SHOULDER VIA INUURY AND WE ARENT TALKING ABOUT MUSCLE SEPARATIONS AND STRIATIONS. WE ARE TALKING ABOUT THE MOTHER OF ALL SHOULDER WORKOUTS. A WORK THAT SEPARATES YOU FROM YOUR COMPETITORS. A WORKOUT SO MENTALLY AND PHYSICALLY TAXING, THAT WEN YOU ARE DONE YOUR MENTAL STRENGTH AND FORTITUDE WILL HAVE GIVEN YOU SEPARATION FROM THE COMMON MAN (OR WOMAN) 🙂

WARMUP: AGAINST A WALL 2 SETS OF 20 HAND STAND PUSHUPS

1) SEATED IN SQUAT RACK, REVERSE GRIP PRESSES 12/10/8/6/6 LAST SET DROPSET 20 REPS

2) ON KNEES USING THE T-BAR ROW DO SINGLE ARMED SHOULDER PRESS 12 EACH SIDE THEN SUPERSET SMITH MACHINE HIGH, SQUEEZING UPRIGHT ROWS 12 REPS. 4 ROUNDS TOTAL

3) HI/LOW LATERAL RAISES: GOING TO DO A HIGH WEIGHT SET THEN IMMEDIATELY DROP TO A LOW WEIGHT SET. SO FIRST SET 8-10 REPS DROP WEIGHT AND HIT 15-20 (3 ROUNDS TOTAL)

4) CHEST ON INCLINE BENCH DUMBELL REAR DELT FLIES WITH PAUSE AT TOP SLOW ON NEGATIVE 12 REPS, THEN SIMULTANEOUS DUMBELL FRONT RAISE 12 REPS (3 ROUNDS)

5) STARTING WITH 2 HANDLES ATTACHED TO HI CABLES, CROSS GRAB, GET ON KNEES AND DO A REAR DELT FLY WITH ARMS STRAIT PULLING THEM OUT TO ARMS WIDE POSITION THEN BACK SLOWLY 12 REPS, THEN GO RIGHT HANDLES ATTACHED TO LOW CABLES, CROSSGRAB AND DO BENTOVER REAR DELT FLIES 15 REPS, THEN GO INTO ROPE ATTACHED TO LOW CABLE, STAND WITH BACK TO RACK, GRAB ROPE BETWEEN LEGS SO THUMBS ARE POINTING DOWN AND DO 12 SLOW SQUEEXING REPS (3 ROUNDS OF THIS TRIPLE SET TOTAL)

6) WIDE GRIP STRAIT BAR SHRUG 12 REPS, DUMBELL SHRUG 12 REPS, 45 POUND PLATE EACH HAND 30 SHRUGS. 3 ROUNDS TOTAL, INCREASE WEIGHT EACH TIME

7) BRADFORD PRESSES BURNOUT: GET A FIXED STRAIT BAR WEIGHT, NOT HEAVY, I DID LIKE 90 POUNDS. YOUR ARE GOING TO DO A FRONT PRESS INTO A REAR PRESS, BACK AND FORTH AS MANY TIMES AS YOU CAN, JUST BARELY CLEARING THE HEAD. GET SPEED BUT DONT DESTROY YOUR FACE. 2 SETS TOTAL