Wondering how your form and technique is? Ready to blast your shoulders?
Body Spartan Brand Ambassador Brandon Griffith walks us through one of his favorite shoulder workouts. It’s fast, it uses basic movements but Brandon walks you through every exercise with form, techniques, and his personal tips.
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Full shoulder workout
We’ve written out the shoulder workout from the video above for quick reference.
Now, by Body Spartan standards, this doesn’t look like one of our more intense workouts. However, when done properly, with the correct weight and form, you should walk out of the gym with your shoulders on fire.
Notice we’re pre-exhausting the shoulders with the lateral raises before we even think about getting to a press movement. Most guys start with their compound movements so they can go as heavy as possible and let their ego do the driving. As always, we’re here to throw a wrench in your system so that you can continue to get your gains. Mixing it up and shocking the muscles prevents you from hitting a plateau and is paramount to continuous development.
| Exercise | Set | DS | SS | Reps | Rest time (secs) | Notes |
| Lateral shoulder raise | 1 | — | — | 12 | 90 | Increase Weight. |
| 2 | — | — | 12 | 90 | Increase Weight. | |
| 3 | — | — | 12 | 90 | Increase Weight. | |
| 4 | — | — | 12 | 90 | ||
| Exercise | Set | DS | SS | Reps | Rest time (secs) | Notes |
| Arnold Press | 1 | — | — | 12 | 90 | |
| 2 | — | — | 12 | 90 | ||
| 3 | — | — | 12 | 90 | ||
| 4 | — | — | 12 | 90 | ||
| Exercise | Set | DS | SS | Reps | Rest time (secs) | Notes |
| Front Raise | 1 | — | — | 12 | 90 | |
| 2 | — | — | 12 | 90 | ||
| 3 | — | — | 12 | 90 | ||
| 4 | — | — | 12 | 90 | ||
| Exercise | Set | DS | SS | Reps | Rest time (secs) | Notes |
| Dumbbell Shoulder Press | 1 | — | — | 12 | 90 | |
| 2 | — | — | 12 | 90 | ||
| 3 | — | — | 12 | 90 | ||
| 4 | — | — | 12 | None |
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