Canonball shoulders are created through sweat and pain! If you can lift your arms above your head at the end of the weight training session you haven't worked hard enough.

This shoulder training uses a mixture of supersets and compound exercises, aiming to develop shoulder stabillity and increase muscle mass around the deltoids and trapezius muscles.

Shoulder Workout to Gain Strength and size

*This workout is not for the faint hearted and is aimed at experienced trainers.

• Always ensure you warm up before you start a workout. Mobilise the joints that youn will be using to safeguard your body against injuries.
• Use a targeted diet plan specific to your training goal.
• Change your workout routine every 3 - 4 weeks.
• Mix this training sessions with different ones, ensuring that you cover your whole body over the course of the week.
• Rest 30 - 45 seconds between each set, apart from the supersets, which do not require a rest period.
• Rest for 1 - 2 minutes between each exercise.
  

Shoulder Exercises

Standing barbell press (4 x 8)

Dumbbell shoulder press (4 x 8) + Burnout: At the end of the last set lower the weight by around 30% and perform as many as possible, pushing through the failure with a spotter.

Upright row >INTO> Lateral raise (3 x 12 of each exercise)

Smith machine, anterior press (3 x 15) It's very important that you push through the failure on these sets. Set the weight as if your aiming for 10 - 12 reps and use a spotter to help you progress through to 15 reps.

Smith machine, behind the head press (3 x 15) It's very important that you push through the failure on these sets. Set the weight as if your aiming for 10 - 12 reps and use a spotter to help you progress through to 15 reps.

Alternate shoulder press (3 x 24 - 30) Constant movement is required in order to achive muscle fatigue. A spotter will be needed towards the end of the set to offer a small amount of help.

Cable rear deltoid row >INTO> Shrugs (3 x 15 each exercise)

*ALL VIDEOS WILL BE AVAILABLE SOON. YOU CAN ALSO FIND BY SEARCHING YOUTUBE*

Get your free Fit2Talk Fitness Profile to socialise with Fit2Talk members, post information and help monitor your own progress. Make friends, be healthy and look great!

If you need any further help with your diet and training then why not contact one of our local personal trainers who can provide you with online help like weight loss tips, weight training advice, fitness help and more.