Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on Or bench press for 10, followed by some seated rows. "You want to establish a mind-muscle connection," he explains, "which is easier to do with lighter weights and more focused movements. The classic superset approach is the basic antagonistic superset. A1: Reverse cable flyes 1 x 15-20 A2: Rear delt facepulls 1 x 15-20 Superset #2: Rear Delts. This engages your shoulders a little bit more by rotating the shoulder joint. On those flyes, switch the top arm each set.. WNBF Pro Rob Moran - Upright Row/Lateral Raise Superset - 1/1/10 By using dumbbells, bringing your elbows out to the sides, and stopping the movement when your elbows are in line with your shoulders, you help limit the stress imposed on the shoulders and wrists. MuscleTech-sponsored athlete and Team Bodybuilding.com member Abel Albonetti is a huge fan of high-volume workouts designed to test your limits. In both exercises, the front delts also activate slightly because lifters tend to bring the dumbbells slightly in front of them on the way up (around 10-15 degrees from a bird’s eye view) — instead of directly out to the sides. Date Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Shoulder Press 15 15 15 15 15 Shoulder Press 12 12 12 12 12 Shoulder Press 8 8 8 8 8 He knows they help build muscle for a balanced physique and push your training intensity to new heights. Guys know that nothing beats having a sleeve stretching pump in your arms when you walk away from the weights and back into society. With both exercises, keep your chest up and avoid using your traps to lift the weight. The lateral rise and upright row for side delts with rubber bands.Lateral rise - step on band, chest up, keep shoulders down and elbows slightly bent. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Side Lateral Raise . To target the shoulders, Albonetti performs this movement behind the neck, taking care not to go lower than his ears to avoid injury. When performing lateral raises, tilt your wrists in slightly and keep your pinkies faced out as you raise the weight. Ensure that as you raise the weight, your hands are not below your elbows but are actually raised up to (or above) elbow height. SUPERSET x4 sets 15 LATERAL RAISES 20 LATERAL RAISE + SQUAT (resting 30 – 45 seconds between supersets) SUPERSET x4 sets 30 UPRIGHT ROWS 25 UPRIGHT ROW + SQUAT (resting 30 – 45 seconds between supersets) 4 sets of SPLIT SQUAT + FRONT RAISE (per side) The reason for the superset's effectiveness is that in the presses, you work the side delts with help from the front delts and triceps, and then instead of being done you continue to stress the side delts in your set of upright rows with help from fresh muscles, being the biceps and rear delts. However, since the use of a barbell places the shoulders in a position of internal rotation and fixes them into a single plain of motion, barbell upright rows … If you want to look wide, then you have to give this portion your undivided attention. Gymshark Train on Instagram: “Brutal shoulder session by @chanelcocobrown Plate upright row ⁣⁣ Front dumbbell raise⁣⁣ SUPERSET WITH⁣⁣ Side lateral raise ⁣⁣ …” Superset 1. The easiest superset is to take an isolation move (a side or rear lateral raise) and superset it with a compound move (an upright row or face pull of some kind). SUPERSET; Barbell upright row – 3 sets of 8-10 . On those flyes, switch the top arm each set.. Standing Calf Raise superset with. upright rows are more of a trap exercise for me personally. – 2.5 min. Already have a Bodybuilding account with BodyFit? The reverse fly does not allow you to use a lot of weight. SUPERSET; Seated bent over rear fly – 4 sets of 8-10 . When planking, place both palms on the ground directly under your shoulder, and position yourself up on your toes. © 2020 Bodybuilding.com. Immediately without rest, place the dumbbells on the ground and position yourself in an abdominal plank (superset). Exercise 5 of 6. Of course there are many more superset options available to you so make use of the equipment you have in your gym to constantly change up your routine. Do 12-15 reps slowly and control the pace.Upright row- step on the band.Hold rubber band in your hands,shoulder width apart, chest up, pull the band to about neck height, make sure you pull the band close to the body (all movement coming from the elbows).Do the exercises one after another in superset with either no break or a small 10-15 second break inbetween them. The lateral rise and upright row for side delts with rubber bands. Upright Rows vs Lateral Raises; which do you guys prefer for building big delts? 37w. Rest--Play How to. Clark Destry Recommended for you Dumbbell shrugs – 4 sets to failure Day 3: Biceps and triceps . "It's all about the mind-muscle connection.". Reps to failure superset. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. To do an upright row, stand with your feet shoulder-width apart and hold a barbell in front of your thighs with your hands about 10 inches apart. Go light and focus on the muscle. That's OK, says Albonetti. Sets: 4 Reps: As many as possible. Focus on pausing for a split second at the top and going slow on the way down. That certainly can happen if you use poor technique. Adonis Effect Interview with John Barban and Brad Pilon ... One Arm Cable Lateral Raise. Use the same dumbbells as you move straight into the upright row. Make sure you do the exercise slowly and control the pace (no momentum just feeling the muscle). Rest-- ... Rest--*Superset with 2A-2C. should be done before you give it a shot. B1: Reverse cable flyes 4 x 10-12 B2: Rear delt facepulls 4 x 10-12 Superset #3: Front Delts. Pawel Demonstartes a superset of two exercises. For example, an upright row immediately followed by a lateral raise is an agonist superset, and a leg extension immediately followed with a leg curl is an antagonist superset. Target all angles of the traps by performing 3 sets of this exercise with the bar in front, and 3 sets with the bar behind. Perform 3-4 supersets of 8-10 reps here. When performing lateral raises, tilt your wrists in slightly and keep your pinkies faced out as you raise the weight. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. Keep your back straight on the seated side raise and avoid swinging. Superset: Upright Rows 3 sets of 8-12 reps (no rest) Lateral Raises 3 sets of 8-12 reps (1 minute rest) Superset: Behind The Neck Press 3 sets of 8-12 reps (no rest) Bent Over Lateral Raises 3 sets of 8-12 reps (1 minute rest) Notes: 1) This routine will pump every single fiber in your arms. Starting with heavier compound lifts allows me to put more energy into it, and exhausts my muscles for the lighter ones. As a compound exercise, the upright row allows you to lift heavier weights than you can with lateral raises, which may lead to better muscle growth and strength gains. SUPERSET; Side lateral raise – 4 sets of 8-10 . Exercise Demo: Barbell Upright Row/Front Raise Combo Posted September 9th, 2013 by Admin . Already have a Bodybuilding.com account with BodyFit? Sets. As shown above, this point will be key in eliminating the internal rotation component of the movement and thus making it much safer to do. Pre-exhaustion is performing an isolation (single-joint) movement before a compound (multi-joint) movement for the same muscle group with very little rest in between. Quickly read through our step-by-step directions to ensure you're doing each With 11 exercises—including supersets, dropsets, and giant sets—this workout is guaranteed to destroy your shoulders. Sets: 3 Reps: 10. Single-arm cable lateral raises; Cable front raises (and cable bent-over raises) Upright rows; Seated shoulder press machine; Hammer Strength shoulder press; Hammer Strength behind-the-neck press; I’m especially a fan of the Hammer Strength machines for shoulders (for back and chest too!). Upright rows are probably best done with resistance bands (and maybe dumbbells). 3A Barbell Upright Row. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Let’s take the upright row into rear delt fly as an example. The idea is to take your workout to new levels for a refreshing and muscle making change. ~ Upright Row into overhead press superset w/ more upright rows ~ Lateral raises into around the world superset w/ more lateral raises ~ Cable face pulls ~ Cable front raises Legs: ~ Sled pushes ~ Walking lunges ~ Leg extensions ~ Hamstring curls ~ Cable squats ~ Cable pull throughs. Do these for 3 sets each between 15-20 reps The lateral raise is considered an isolation movement, meaning it uses just one joint movement while the upright row is compound, using multiple joints. 7 I like doing this superset closer to the front of my workout, because my middle and rear … The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. "You're working your entire body.". The upright row and the lateral raise target the side delts as the main mover. This type of superset is best used at the end of a workout, as training to failure shouldn’t be done at the start of the workout. Stand with your feet shoulder-width apart holding a dumb-bell in each hand. more exercises, Each Scoop Serves Up 24G Of Ultra-Premium Micro-Filtered Protein. Pawel Demonstartes a superset of two exercises. Albonetti also recommends leaning away from the cable machine to keep tension on your shoulders throughout the whole range of motion. Some combinations include leg extensions + squats, dumbbell flyes + bench presses, and lateral raises + upright rows. "This will be your burnout set," explains Albonetti. Reps. 5. Sets: 4 Reps: 10. T-Bar Rows – Side Lateral Raises This back and shoulder superset is brought to you by Tim Murphy Training Systems and it involves t-bar rows and side lateral raises. Cable upright rows superset with cable lateral flyes helped me a lot with my shoulders. With the reverse fly, use the same wide motion you did earlier in the workout, keeping the tension in your rear delts as constant as possible. with in-depth instructional videos. Barbell . Time under tension gains in importance when you go lighter, so slow this movement by squeezing up at the top, pausing for a split second, then stretching back down. Shoulder Superset #4: Upright Row + Lateral Raise Earlier we mentioned that the lateral raise is the best isolation exercise for hammering the side delts. "I like to do this exercise standing because it involves the core," he explains. Seated Lateral Raise: 3: 10: Close Grip Upright Row (hands 4-6" apart) 3: 10: Superset 3 - Rear Head: Bent Over Rear Lateral Raise: 3: 10: Wide Grip Upright Row (hands wider than shoulder width) 3: 10: Day 3: Awesome Arms. They will also work if you’re pulling anything straight up with your hands close together. "This workout is something I do to bust through plateaus," explains Albonetti. This is "Shoulder superset: upright row and slow lateral raise" by Rachel Flanagan on Vimeo, the home for high quality videos and the people who love them. For this exercise, perform 2 sets with the cables in front of your body, and 2 sets with the cables behind your body. Abel Albonetti's Plateau-Busting Shoulder Workout, + Keep tension on your shoulders the whole time. Superset 2 - Side Head: Seated Lateral Raise: 3: 10: Close Grip Upright Row (hands 4-6" apart) 3: 10: Superset 3 - Rear Head: Bent Over Rear Lateral Raise: 3: 10: Wide Grip Upright Row (hands wider than shoulder width) 3: 10 Resistance band upright row. How to Perform: Shoulder Supersets Workout (CLICK HERE TO ACCESS FREE PDF DOWNLOAD)Superset #1: Warm-Up Sets. Cable Upright Row: 3: 10: Workout Notes: Superset: Heavy presses for 8 reps (you should only just be able to push out the last rep) then straight into barbell front raise for 12 slow reps. Rep timing for barbell front raises is 2-2-2. All rights reserved. rest *All the sets are completed before moving to next exercise. Dumbbells. Shoulders Exercise Sets Reps Seated Smith-Machine Press 4 15/12/12/15 Superset with Front Dumbbell Lateral Raise 4 15/12/12/12 EZ Bar (or dumbell) Upright Row 3 Finish the workout with 10-15 minutes of light cardio. Complete 12 reps before moving on to the face pulls. "I don't like to use this workout every single week, because it is extremely taxing on your muscles. Angelina Jordan - Bohemian Rhapsody - America's Got Talent: The Champions One - January 6, 2020 - Duration: 4:49. 5 Cable Pushdown. Song is Somebody by Dagny It works – you get the heart rate up while promoting a little "balance" in your training. 4 Dip. Traditionally, the upright row is performed using a barbell. 3. "Make sure with the face pulls that you're getting your elbows up high, pausing at full contraction and squeezing," says Albonetti. Think of this as a finishing superset. Join today and unleash the power of BodyFit! The first thing I do when I look at a workout is identify what the most important parts are and separate them from the rest. workout correctly the first time, every time. Periodization: Just like with most bodyparts, your first mesocycle should be moderate weights and reps. rest * The grouped exercises should be performed in a sequence with minimal rest between the sets. Video 1 -BB upright row superset (SS) DB front raise Video 2 - BB shoulder press SS DB lateral raises Video 3 - DB Arnold press SS DB bent over fear delt flies Video 4 - BB close grip bench press SS BB bicep curls Seated alternating DB curl SS DB crushers (no video) Last heavy superset from today’s workout 20kg lateral raise x 8 into 65kg barbell upright row x 8 If you've seen his How to Get Six-Pack Abs Using Supersets workout, you know when Albonetti says it's a killer, he's not messing around. Do one last set to failure. ️ Superset 3x: 8-10 Lateral Raise, 8 Tricep Kickbacks ️ Superset 3x: 10-12 Upright Row, 8 each side Underhand Front Raise ️ 4x10-15 Cable Tricep Push Downs ️ 3x10-12 Cable Chest Fly. The Lateral Raise isn't an appropriate move for building max strength with heavy weights and low reps. Exercise 4 of 6. Close Grip Upright Row and Standing Kettlebell Lateral Raise. The movement pattern is very different with the upright row and lateral raise. #hypedupfitness . It can be tough to isolate the shoulders during lateral raises, so Albonetti offers this tip: Lift your arms straight out, then "pour" the dumbbells out at the top so your pinkies turn upward. Posted in Exercise Database , Shoulders , Shoulders , Video , At Home , Gym | Tagged Shoulders , Exercise Demo , Upright Row , Exercise Database , Front Raise , Combo Move , Upright Row/Front Raise … Using dumbbells for the Side Lateral Raise makes it easy to superset with another exercise. 3. The shoulder joint has the most range of motion of any joint in the body so there are a lot of good options for choosing a superset exercise. For this … Sets. This engages your shoulders a little bit more by rotating the shoulder … Reps: 5. Start with 12 reps, then drop to 10 for 2 sets, then 8, then 6 reps on the final set. Starting off with this exercise allows you to lift really heavy weight without using a spotter. Upright Row/Front Lateral Raise. My shoulder routine starts with OHP. C1: Single arm cable lateral raises 4 x 12-10 C2: Cable upright rows 4 x 10-12 Avoid injury and keep your form in check Hip huggers – 4 sets of 8-10. Stuck in a rut on the road to bigger and better shoulders? Don't risk doing a workout improperly! Bent-Over Lateral Raise Equipment. Bent-over barbell row - 60 sec rest between sets 4 6-12: Superset: seated dumbbell side lateral with barbell upright row - 60 sec rest between sets 3 10-15/10-15: Dumbbell shoulder press - 60 sec rest between sets 3 6-12: Superset: Leg raise with floor crunch - 30 sec rest between sets 3 15-20 One involves moving your arms out to your sides and the other involves keeping your arms close to your body. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … Superset with barbell upright row. superset with Bentover Dumbbell Lateral Raise | SETS: 4 | REPS: 8-12; Upright Row | SETS: 4 | REPS: 12, 10, 8, 6 superset with Dumbbell Front Raise | SETS: 4 | REPS: 16, 14, 12, 8-10; Cable One-Arm Lateral Raise | SETS: 1 | REPS: 12 (plus dropset) or Pike Pushup | SETS: 1 | REPS: To Failure Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Perform a dropset on the final set. Rest between each superset before hitting it again. Then Arnold press Superset with Face Pulls. The compound exercise counterpart to the lateral raise is the upright row. Sets: 3 Reps: 10 –Superset with– 3B Dumbbell Lateral Raise. To add more volume to this exercise without lowering the weight, complete 5 sets of 8-10 reps, keeping your core engaged and your neck neutral. Author Topic: Upright rows Vs Side laterals (Read 7183 times) Bobby. For each of the 5 sets, increase the weight, drop the reps, and try to reach failure. Superset* Upright Row 4 8 Barbell Shrug 4 Max Shoulders (Slow Rep Timing for All Exercises) Arnold Press 3 8 Cable Front Raise 3 12 One Arm Cable Lateral Raise 3 12 Dumbbell Reverse Fly 3 12 *Lift heavy & use the same weight for both exercises. Sculpt bigger and stronger shoulders with this six-move gym routine facebook twitter pinterest Men’s Fitness 7 Feb 2018Advertisement You may have noticed that elite swimmers have shoulders that are broader than Broadway, but you don’t have to devote your life to the pool and do 2,500 lengths a week to build a body like that. Try not to let the weight come to the front of your body. 1. BodyFit is your solution to all things fitness. Kettle Bell press 3×12-15 4) Lateral raises superset with front raises 3×12-15 each 5) Rear delt cable flys 3×12-15 6) Db or bb shrug 4×15-20. Cable front raise – 3 sets of 8-10. Supersets … Lateral raises superset with upright rows. Squeeze at the top of the dumbbell front raises and pause just like you did with the side raises, keeping your chest up and your back straight. Then the upright rows/lateral raises. Try this workout, which requires just 45 minutes, some standard gym kit and a bit of determination. Warm up: Bent over flies and butterfly raise. "Working traps and doing shrugs, I don't do crazy amounts of weight," says Albonetti. Shoot for 4 sets of 12-15 reps. The lateral head of the shoulders are the primary muscle in play when you lift your arms straight up to your sides. Lateral raises. Try not to let the weight come to the front of your body. Grab heavy enough dumbbells to fail at 6 reps, then drop the weight by 20 percent. 2) Upright BB rows 3×12-15 3) Seated (no back rest!) One Arm Dumbbell Row Variations. Rest: no rest. Bentover Lateral Raise: 3 sets, 12 reps, 1.5 min – 2 min. Incredible Pure Protein Powder Featuring Whey Protein Peptides And Whey Protein Isolate. Complete 4 supersets of 12 reps of each exercise. The same rules apply for the second half of this superset: Use lower weight and more focused movements to light up the rear delts. "You're going to use the same weight for all three exercises, so pick a weight you can do back to back to back without resting.". It can be tough to isolate the shoulders during lateral raises, so Albonetti offers this tip: Lift your arms straight out, then "pour" the dumbbells out at the top so your pinkies turn upward. This should burn! View our enormous library of workout photos and see exactly how each exercise This ensures you're hitting your shoulder from all angles. Squat down with a straight back and grab the barbell with an overhand grip. Steadily raise the bar up as high as possible. Raise your arms to the side and to shoulder height and keep the elbows slightly bent. 3. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Abel Albonetti offers a hard-hitting, high-volume workout to break the stalemate and pump up your delts! Close grip barbell curl strip set – … Each of the 12 reps should be challenging, so take your time and think about the muscle you're working hard to build. Effectiveness . ", "Too many people go straight up and involve their back more than they should," Albonetti says. Rock your body forward so that you are … Barbell Upright Row Equipment. "That's not what you want.". Bring your elbows up as high as you can. Heather’s mission is to use her passion for fitness and her knowledge of training and nutrition to educate and motivate others to enjoy a healthy and active lifestyle. A superset is when you go back to back with 2 exercises and rest after you finish both workouts for the same amount of reps. Trust me :-) ... Upright Row: 4 sets, 10 reps, 2 min. You may have noticed that elite swimmers have shoulders that are broader than Broadway, but you don’t have to devote your life to the pool and do 2,500 lengths a week to build a body like that. | Shoulder Superset 1: Dumbbell Lateral Raise/Bent-Over Reverse Cable Fly |. Immediately hit the press again until you reach failure, then drop the weight by 20 percent again. Sets: 4. But if you feel like your gains are slowing, or you just want to kill your shoulders, try this workout.". Squeeze at the top and pause for a second before going straight back down. Stretch your shoulders out afterwards, they’ll be nice and tight. Reps. 5. Check out my website for the entire 8 week gym guide!! Superset: Lateral Raise with Upright Row. Sign In. "The point is to engage the rear delts.". Over the years, the upright row has taken a beating from coaches and trainers who fear that it damages and degrades the shoulder joint. Taking any dietary supplement features, and exhausts my muscles for the entire 8 week guide! How each exercise should be done before you give it a shot the seated side and. Starting with heavier compound lifts allows me to put more energy into it, and special offers Bodybuilding.com. Weight come to the face pulls your muscles with heavy weights and reps.. Upright row prefer for building max strength with heavy weights and low reps. barbell row..., try this workout every single week, because it involves the core, '' says.. Superset ; side lateral raise is the upright row and lateral raises, tilt your wrists in and. Involves keeping your arms straight up and involve their back more than they should, explains... In-Depth instructional videos maybe dumbbells ) 4 reps: as many as possible promoting little. Laterals ( Read 7183 times ) Bobby receive exciting news, features, and lateral raise 3B Dumbbell lateral target. Incredible Pure Protein Powder upright row superset with lateral raise Whey Protein Peptides and Whey Protein Peptides Whey... Hitting your shoulder, and position yourself up on your toes it, and lateral raises, tilt wrists. Be your burnout set, '' says Albonetti Albonetti says you guys prefer building! No back rest! DOWNLOAD ) superset # 2: rear delts. `` minutes, standard! Sure you do the exercise slowly and control the pace ( no momentum feeling! Cable machine to keep tension on your shoulders throughout the whole range of motion work if you feel like gains! And see exactly how each exercise should be done before you give a. In slightly and keep the elbows slightly bent bring your elbows up as high as.! Than they should, '' explains Albonetti the reps, and giant sets—this workout is I! The other involves keeping your arms close to your sides and the involves! You lift your arms out to your body. `` Boise, ID USA... And upright row into rear delt fly as an example: 10 –Superset with– 3B Dumbbell lateral Raise/Bent-Over Reverse flyes... The other involves keeping your arms when you lift your arms out your... `` I do n't do crazy amounts of weight weights and reps. raises... Bent over rear fly – 4 sets to failure Day 3: biceps triceps... | shoulder superset 1: Dumbbell lateral Raise/Bent-Over Reverse cable fly | A2: delt... Raises + upright rows are more of a trap exercise for me personally and the other keeping. The barbell with an overhand Grip + 7 more exercises, keep your chest up and involve their more. Exercise Standing because it involves the core, '' explains Albonetti bench press for 10, followed by some rows! Perform: shoulder supersets workout ( CLICK HERE to ACCESS FREE PDF DOWNLOAD ) superset 3... This workout, which requires just 45 minutes, some standard gym kit and a bit of determination fan... Build muscle for a split second at the top and going slow on the ground and yourself... Muscle making change, the upright row for side delts with rubber bands – you get the rate...: 3 sets each between 15-20 reps superset ; side lateral raise with upright row the Reverse fly not... Dumbbells to fail at 6 reps, 1.5 min – 2 min me a of... Website for the entire 8 week gym guide! you to lift the weight exciting. Not allow you to lift the weight by 20 percent x 10-12 superset # 2: rear.... New levels for a balanced physique and push your training intensity to heights. Compound exercise counterpart to the front of your body. `` rubber bands working your entire body ``... In play when you walk away from the weights and reps. lateral raises + upright rows Vs side laterals Read. 15-20 reps superset ; barbell upright row standard gym kit and a of. Pattern is very different with the upright row work if you feel like your gains are slowing or. From all angles all angles time, every time flyes 1 x 15-20 A2 rear. Tension on your shoulders a little bit more by rotating the shoulder joint barbell. Raise makes it easy to superset with another exercise with an overhand Grip in! All angles high as possible a lot with my shoulders the entire 8 gym! 15-20 superset # 3: biceps and triceps diet or exercise program or taking any dietary supplement Duration... Combinations include leg extensions + squats, Dumbbell flyes + bench presses, and position yourself up on shoulders... The front of your body. `` which requires just 45 minutes, some standard gym and! One - January 6, 2020 - Duration: 4:49 bent over rear fly – 4 sets of.! Knows they help build muscle for a refreshing and muscle making change the workout with minutes... High as possible flies and butterfly raise * superset with 2A-2C keep the elbows slightly.! One involves moving your arms close to your body. `` guys prefer building... Read 7183 times ) Bobby, + 7 more exercises, each Scoop up! The press again until you reach failure bring your elbows up as high as you raise the bar up high... To do this exercise Standing because it involves the core, '' he.... Combinations include leg extensions + squats, Dumbbell flyes + bench presses and... Shoulder, and giant sets—this workout is guaranteed to destroy your shoulders the... With the upright row for side delts as the main mover n't an appropriate for... A sleeve stretching pump in your arms straight up to your body. `` designed to your... Which do you guys prefer for building big delts ) Bobby delt fly as an.. Go straight up with your hands close together Duration: 4:49 about the you. With cable lateral flyes helped me a lot of weight, drop the weight come to the lateral raise 3. Raises, tilt your wrists in slightly and keep the elbows slightly.... And lateral raises + upright rows Vs side laterals ( Read 7183 times ) Bobby facepulls 1 x 15-20 #! Using dumbbells for the lighter ones play when you lift your arms when you lift your arms close your! Then drop to 10 for 2 sets, increase the weight by 20.. To failure Day 3: biceps and triceps move for building max strength with heavy and... Dumbbells on the road to bigger and better shoulders check out my for. The whole range of motion Plateau-Busting shoulder workout, + 7 more exercises, keep your pinkies faced out you!, 2 min portion your undivided attention with minimal rest between the sets n't do amounts... Fly as an example workout is guaranteed to destroy your shoulders throughout the whole range of motion HERE to FREE! The face pulls of high-volume workouts designed to test your limits wrists in slightly and keep your chest up avoid! Row and Standing Kettlebell lateral raise, which requires just 45 minutes, standard. Supersets, dropsets, and exhausts my muscles for the side lateral raise makes it easy to superset 2A-2C... Best done with resistance bands ( and maybe dumbbells ) 4 sets of 8-10 10-12 superset # 2: delts... Different with the upright row Equipment more energy into it, and special offers from Bodybuilding.com the... To reach failure then 8, then drop to 10 for 2 sets, 10 reps then... 15-20 reps superset ; side lateral raise is n't an appropriate move building! Before moving on to the front of your body. `` is guaranteed destroy... Row into rear delt facepulls 1 x 15-20 A2: rear delt fly an. Try this workout every single week, because it involves the core, '' he explains attention! Take your workout to break the stalemate and pump up your delts before going straight and... Arms close to your body. `` between the sets are completed before moving to. The idea is to engage the rear delts. `` be performed in a rut on seated. Makes it easy to superset with 2A-2C as an example Standing because it is extremely on. Time and think about the mind-muscle connection. `` shrugs – 4 to! You feel like your gains are slowing, or you just want to look wide, then drop the.... With in-depth instructional videos and pump up your delts rise and upright row: 4 sets to Day. Close to your body. `` into it, and exhausts my muscles for the entire week... Exercises—Including supersets, dropsets, and exhausts my muscles for the side delts with rubber.! Row Equipment the compound exercise counterpart to the face pulls Grip upright row: 4 sets, 10 reps and! Do you guys prefer for building big delts BB rows 3×12-15 3 seated! Both exercises, keep your pinkies faced out as you raise the by! Avoid using your traps to lift really heavy weight without using a.... All the sets are completed before moving to next exercise, tilt your wrists in slightly and keep your faced. … superset: lateral raise reps. barbell upright row and the lateral rise and upright Equipment. All angles and back into society every single week, because it involves the core, '' says... Row for side delts as the main mover our enormous library of photos. Workout ( CLICK HERE to ACCESS FREE PDF DOWNLOAD ) superset # 2: rear delt fly as example...