Let's start this rolling with a whole body exercise we all remember from summer:

CLEANS & PRESSES - 4x12

Then, exhausted, let's hustle on over to our pump up superset of:

DUMBBELL SHRUGS - 4x15
superset with
REAR DELT RAISES - 4x10

You finish this well and you can go home! Cleans and presses are all encompassing - you start with the weight near the floor and end up with it overhead. Technically I suppose, only the pressing overhead is shoulder work, but when I look at the shoulders on Olympic lifters I wonder if that's true. Many people do Military Presses and don't have a fraction of the shoulder cap that Olympic lifters do. So I say, let's go for it! I

Click here to read our earlier thoughts about cleans and presses.

On your shrugs, do one set bringing the shoulders/traps STRAIGHT UP (and down), then alternate by doing the next set of shrugs will a fully rounded movement, slowly and intentionally feeling all four positions (12:3:6:9 as on a clock - you remember the clocks with the minute hands?).

On the rear delt raises - sit at the end of a bench with the dumbbells in hand. In fact, why don't you use Sandy's open grip with Steve Reeve's grip positioning with the flat of the hand touching the outside plate? Lower to the center position and raise to back height and repeat, doing two reps per breath, slowly, methodically. Keep your spine in a straight line - that is, don't lower your head. This keeps your airway open, allowing oxygen a free path which will insure an extra quality rep or two.

Gotta run, I'm sure we'll dissect the Cleans and Presses over the coming week!

Laree

Click here to go back to the sample shoulder workout page