The Daily BJ |

10-10-17: ​💪#SAVAGE SHOULDERS SESH!

💪#SAVAGE SHOULDERS SESH! My shoulder workouts have been epic lately. I'm using the 35-pound #CenterMassBellsfrom @sorinex in the monster shoulder circuit, but you can modify with dumbbells. I love these because it allows for more range of motion and freedom of movement. I did 3 rounds of the STRENGTH CIRCUIT and 2 rounds of the MONSTER TUT CIRCUIT.
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STRENGTH CIRCUIT
1a. Hammer Curl to Press @ 12 reps with 50-pound dumbbells*
1b. @Concept2 #SkiErg Reverse Fly @ 60 seconds
1c. #SkiErg Straight-Arm Lat Pulldown @ 60 seconds
*20 reps on last set with rest/pause method
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MONSTER TIME-UNDER-TENSION (TUT) SHOULDER CIRCUIT 
2a. Reverse Fly @ 60 seconds
2b. Arnold Press @ 60 seconds
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Rest a Minute
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3a. Lateral Raise @ 60 seconds
3b. Overhand Elbows-Out Overhead Press @ 60 seconds
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Rest a Minute
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4a. Front Raise @ 60 seconds
4b. Hammer-Grip Elbows-in Overhead Press @ 60 seconds
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Rest a Minute
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5. Hammer Curl to Press to Overhead Triceps Extension @ 120 seconds
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Rest a Minute
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6a. Bent-Over Pause Rows @ 60 seconds
6b. Shrugs @ 60 seconds
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Rest a Minute
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7a. #SkiErg Triceps Pushdowns @ 60 seconds
7b. Biceps Curls @ 60 seconds
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My favorite workouts hit some heavy loading up front and then go right into my #MetabolicBodybuilding GAINZ protocols to get an epic pump. Notice how I pre-exhaust a particular head of the deltoids before doing an overhead press variation that hits that head more directly. Those 35's feel like 70's when you strategically sequence these moves correctly. Lighter loads can go a longer way to spare your joints and accelerate recovery. And you still tap in to fast-twitch fibers as long as you are pushing close to muscular failure because the slow twitch fibers crap out. Access more of my GAINZ protocols like this at TheDailyBJ.com.