BTS84 Days 61-62 | Monster Shoulder Workout

In this episode, Gabe gives us a new schedule for the BTS84 series; we get a monster shoulder workout in with Bryan Fikes; and Gabe spits some serious motivation and answers fan questions during the workout. Also, guess who shaved his beard?

Subscribe to our channel!

Monster Shoulder Workout

For this monster shoulder workout, Gabe puts Bryan Fikes through the ringer. It’s going to take you about an hour and a half to complete so be prepared. Bring your BCAAs and load up on your creatine, T-Volve, and Xiphos before you come.

Seated Dumbbell Press

Be sure to fully warm up your shoulders before starting this shoulder workout. Most of the time we will grab very light weight and do 2 sets of side lateral raises and front raises for 20 reps each. We will also warm up our biceps with light weight as well. Usually it’s 20 slow and easy curls and 20 hammer curls. This helps warm up some of the major and secondary muscle groups and joints that are used during a typical shoulder workout.

In this case, Gabe did all of the above AND did a full warm up set with light weight for 20 reps.

 

Set	Super 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

Cable Front Raises, Underhand Grip

Make sure you are using your shoulders to lift the weight and not bending your elbows and pushing. The movement is a hinge at your shoulders. Stand up straight, tuck your pelvis underneath you and engage your core as you contract the front delts to move the weight.

Set	Super set / Drop Set	Reps	Rest
1	No	20	2 minutes
2	No	20	2 minutes
3	No	20	2 minutes
4	No	18	2 minutes
5	No	16	2 minutes

Rear Delt Flies using the Pec Deck

Try to keep constant tension on the rear delts by not allowing the weight stack to bottom out. Also, flare your elbows and either use the higher grips or move the seat down a little lower.

Set	Super set / Drop Set	Reps	Rest
1	No	20	2 minutes
2	No	20	2 minutes
3	No	20	2 minutes
4	No	20	2 minutes
5	No	20	2 minutes

Bent over rear delt flies

Flare your elbows and stay bent over. A lot of people will stand up as they go through the motions. Stay bent over and contract the rear delts to move the weight. It won’t take much. Gabe was only using 30lbs on each side for this exercise.

Set	Super set / Drop Set	Reps	Rest
1	No	20	2 minutes
2	No	20	2 minutes
3	No	20	2 minutes
4	No	20	2 minutes
5	No	20	2 minutes

Standing upright rows, wide grip

Use about a shoulder width or wider grip for these. The Smith Machine is always a good choice to help focus on pulling with the side delts, rather than the traps. Keep constant tension by not allowing the bar to go all the way down. Stop just short of where you would “lock out” at the bottom and don’t let the momentum stop. When it stops, your muscles rest. Save that for in between sets. The goal of this shoulder workout is to keep time under tension for as long as possible each set.

Set	Super 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

Standing side lateral raises

For the final exercise in this shoulder workout, we will do standing side raises with dumbbells. Again, form is critical. Pin the shoulders back, tuck your pelvis under and contract the shoulders to lift the weight. Turn your pinkies up slightly as you raise the weight and always keep your elbows slightly above your wrists or exactly in line with your wrists. Never let your wrist come above your elbows or you will take the tension off the delts and put unnecessary strain on your tendons.

 

Set	Super set / Drop Set	Reps	Rest
1	No	20	2 minutes
2	No	20	2 minutes
3	No	20	2 minutes
4	No	20	2 minutes

Suggested Supplements for the Monster Shoulder Workout

We can’t stress the importance of quality supplements if you truly want to gain lean muscle mass. We’re always focusing on chasing the pump and trying to force as much blood into the muscle cells as humanly possible. With that in mind, we have created our own muscle pump formula. These are also known as NO formulas or NO2 formulas because they increase the nitric oxide production in your body and create more vascularity during your workouts. This will ultimately allow you to get a better pump, recover faster, and gain more lean muscle mass.

Another incredible supplement our team created that will help you through your full body workout, or any workout, is our T-Volve all natural testosterone booster. Our test booster uses all natural ingredients and will increase your body’s natural testosterone production. Everyone knows that if you have increased testosterone in your system, you’re going to build muscle mass easier, maintain your hard earned muscle mass easier, have more energy, and sleep better compared to if you had lower testosterone. If you truly want to see gains, you can even stack the two supplements together for a mind blowing pump and increased muscle mass.