In this episode of BTS84, Gabe and Howard take us through a serious shoulder workout; and we get some sprinting done in the park. Guess who pulls their hamstring while sprinting?
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Body Spartan massive shoulder workout
Howard and Gabe walk us through this intense shoulder workout that has two exercises for each part of the deltoid muscle. It’s high volume and should take about 1.5 – 2 hours.
The full shoulder workout is below! But first, here’s the information on the Genesis Program Gabe talks about:
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Seated side raises
To keep the tension on the shoulders, lower the weight to about a 60 degree angle, or just before the tension releases on your shoulders. This will keep constant tension and give you a crazy pump.
| Set | Drop Set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 18 | 2 minutes |
| 3 | No | 16 | 2 minutes |
| 4 | No | 14 | 2 minutes |
| 5 | No | 12 | 2 minutes |
| 6 | No | 10 | 2 minutes to next exercise |
Cable side lateral raises
Be sure to watch the video for instruction on this specific exercise. Howard Perry offers some insight regarding proper form on this.
| Set | Drop Set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 18 | 2 minutes |
| 3 | No | 16 | 2 minutes |
| 4 | No | 14 | 2 minutes |
| 5 | No | 12 | 2 minutes |
| 6 | No | 10 | 2 minutes to next exercise |
Dumbbell front raises
These should be performed with both arms raising the weights simultaneously. Pin your shoulders back and tuck your pelvis underneath you for proper form. If you begin to fail prior to finishing the set, switch to single arm raises.
| Set | Drop Set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 18 | 2 minutes |
| 3 | No | 16 | 2 minutes |
| 4 | No | 14 | 2 minutes |
| 5 | No | 12 | 2 minutes |
| 6 | No | 10 | 2 minutes to next exercise |
Smith Machine Shoulder Press
Try to sit as upright as possible in the adjustable bench. Leaning too far back, or having an extreme arch in your back will take the stress off of your delts and move it to your pec muscles, which you don’t want. Also, soft lock at the top and contract for a split second. Then on the negative motion, stop the momentum at the bottom of the movement for at least a half second.
| Set | Drop Set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 18 | 2 minutes |
| 3 | No | 16 | 2 minutes |
| 4 | No | 14 | 2 minutes |
| 5 | No | 12 | 2 minutes |
| 6 | No | 10 | 2 minutes to next exercise |
Standing cable rear delt flies
Keep your elbows flared upwards. This will keep the tension on the rear delts.
| Set | Drop Set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 18 | 2 minutes |
| 3 | No | 16 | 2 minutes |
| 4 | No | 14 | 2 minutes |
| 5 | No | 12 | 2 minutes |
| 6 | No | 10 | 2 minutes to next exercise |
Seated dumbbell rear delt flies
This is the final burnout and we will do four sets of 20 reps here, with minimal rest. If you’re by yourself, use a 1 minute timer. If you’re with a training partner, take zero rest in between your set and theirs and jump on the bench the moment your partner finishes his/her set.
| Set | Drop Set | Reps | Rest |
| 1 | No | 20 | 1 minute |
| 2 | No | 20 | 1 minute |
| 3 | No | 20 | 1 minute |
| 4 | No | 20 | 1 minute |
Final thoughts on the shoulder workout
Be sure to bring your BCAA’s and your post workout shake. Gabe actually will sip his post workout shake throughout the workout if he starts to feel fatigued. This will push glycogen back into the muscle cells and give you a burst of energy.
Also, taking both the Xiphos and T-Volve pre-workout will give you that extra edge you’ve been looking for. The Xiphos is our muscle pump formula and vasodilator. It will help increase the amount of blood pushed into the muscle cells while working out, and give you a crazy pump. The T-Volve is our all natural testosterone booster.
