Team Body Spartan gets some fresh meat for this hour and a half shoulder workout.
Packed with both compound movements and accessory exercises, this shoulder workout will push you beyond your limit – if you do it right.
Subscribe to our channel!
Get the right gear for your shoulder workout
If you’re going to be doing standing overhead presses like we did, you’ll want to ensure that you have a weight belt to help stabilize your core. A slight slip or wrong movement can cause a painful injury to the lower back. Also, wrist supports are helpful if you have any issues with your wrists.
And of course, you want the staple supplements. You gotta have your creatine and a solid pre-workout. Both of these are linked below in Amazon.com for you. We’re always striving to bring you the best deals on quality products, which is why we link these for you here.
Full shoulder workout below but first have a look at the Body Spartan: Genesis, the 12-week transformation program that’s changing lives
- 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
- ONE-TIME PAYMENT get you lifetime access
Watch the short, 60 second video and see what the Genesis program is all about
Actual clients shown below
*Disclaimer: Results may vary. We offer a 100% full, money back guarantee if you are not fully satisfied with our program.
Modified Standing Overhead Shoulder Press
For this press we will count one rep as one rep to the front and one rep behind the head. When doing the rep behind the head, we were careful to stop around the 90 degree mark for our range of motion. Going any lower than that can be a cause of injury to the shoulders. Use good judgement when performing this movement. Also, you’ll need to pick a weight that is lighter than usual since we are starting with 20 modified reps. Remember, the total reps is DOUBLE THAT! One to the front and one to the back is one rep in the set. Also, you’ll want to increase the weight with each set to get the most out of this shoulder workout exercise.
Modified Standing Raises
For this shoulder workout exercise, you will do your first part of the set starting with a side lateral raise and then a front lateral raise. The combination of both of those will be one rep. Then, when you’ve hit the number of reps listed below for the first part of the set, you will do double front raises to failure. THEN, you will continue doing front raises to failure again, except this time they will be single arm raises. That will allow your shoulders to have a slight rest in between reps and allow you to fully exhaust the front delt. On set four, you will do all your side raises first, then your front raises second. You may want to drop the weight so that you can get all the reps.
|1||Side & front/front double/front single||20/10/5 each arm||2 minutes|
|2||Side & front/front double/front single||15/6-8/5 each arm||2 minutes|
|3||Side & front/front double/front single||12/6-8/5 each arm||2 minutes|
Wide Grip Upright Rows Super Set with Push-ups
Grab a wide grip on the barbell for this part of the shoulder workout. We tend to put our hand on the index lines of the barbell, just like a bench press grip. This wide grip will target mostly the medial delts. When you pull, pull out and up. Try to avoid doing a sort of bent-over row and engaging your lats. You want to pull with the shoulders to do this correctly. Then, you will super set immediately with flared arm push-ups. We did them on our knuckles but that’s totally up to you. We promise we won’t judge you if you do them the standard way – yes we will 😉
Also, just like the other exercises, make sure you notch up the weight a little each set.
Rear Delt Reapers
This nasty set is a triple set consisting of face pulls with your hands over the rope and your thumbs facing down, straight arm pulls with the rope using your rear delts to pull, and finally overhead pulls with your thumbs pointing up. So switch your grip on the last part of the set and pull the rope above and behind your head as far as possible. Try not to use your body to jerk or pull on any of these movements. They are highly concentrated on the rear delts if you isolate the motion properly.
|1||Face pulls/straight arm pulls, overhead pulls||15/15/15||2 minutes|
|2||Face pulls/straight arm pulls, overhead pulls||15/15/15||2 minutes|
|3||Face pulls/straight arm pulls, overhead pulls||15/15/15||2 minutes|