BTS84 Days 27-28 | Massive Shoulder Workout

Massive shoulder workout

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?

Subscribe to our channel!

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:

Body Spartan Genesis, Gabe Tuft, 2nd Edition

  • GUYS – build muscle and get shredded*
  • GIRLS – get ridiculously toned and lean*
  • FULL 12 week program instead of just 30 or 45 days
  • Easy to follow workout plan
  • Shredding diet written by a Master Sports Nutritionist
  • Includes supplement guide & recipes.
  • From beginners to advanced fitness enthusiasts
  • All our secrets for staying lean & building muscle
  • Downloads as 3 PDFs for a 100% digital experience!
  • Workouts integrate with Gym Genius App
  • BONUS: “Kick-off” motivational video ONLY available to customers

Watch the short, 60 second video and see what the Genesis program is all about

Actual clients shown below

 

Custom meal plan results
Alicia before and after
Results of custom meal plans
Lose weight like Ashley did

 

Order Body Spartan by Gabe Tuft, Tyler Reks

*Disclaimer: Results may vary. We offer a 100% full, money back guarantee if you are not fully satisfied with our program.

Click here for money back guarantee details

Seated side raises

 

seat side raises
seat side raises 02

 

 

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

Dumbbell front shoulder 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

Rear delt shoulder workout

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

seated rear delt shoulder 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.

 

T-Volve Natural Testosterone Booster
Xiphos muscle pump formula

 

All access pass

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial