Shoulder Workout
Still doing Giant Sets. Here’s how to understand the tempo of each repetition which are the numbers separated by the commas.
First giant set: 3 X 10. 1,0,1,0. 180 seconds rest. And its a doozey.
Call me nuts but I started with the same shrug exercises I ended the back workout with. There are three exercise with two different grips for each. You’re going to do each of the 3 exercise with your palms facing one way (either way, I don’t care) and then you are right away going to go through the same three exercises with the same weight with your palms facing the other way. So that’s 6 exercises in a row. All exercises same weight.
To make it a bit more interesting, there are 4 more exercises after that for the giant set. So that’s 10 exercises in a row.
-Smith Machine Bent Over Shrugs. Bend over and shrug away like you actually want to build up your traps.
-Smith Machine Upright Shrugs to the Front
-Smith Machine Upright Shrugs to the Rear.
Then flip your hand grip and repeat the above three exercises and continue on to the next 4.
-Barbell Overhead Raise (45# Olympic bar). The first exercise you see Tuan do is the one I want you to do now. Pay attention to the second exercise he does because you’ll be doing that exercise in the second giant set.
-Box Presses (45# Olympic bar). I’m sure there’s a proper name for this exercise but I call it “Box Presses” because of the “box” motion you “draw” around your head with the bar. It’s a fantastic shoulder girdle and strengthening exercise I picked up from the strength coaches at USC. Hold the bar in front of you as though you were going to military press it. Controlled, lift the bar, but only to just above your head with the weight still in front of you. Now move the bar towards your back by rotating your shoulders backwards. You should be grazing your hair as you move the weight back. Now bring the weight down to about as low as the level of your ears. Press back up to the “grazing” height, move the weight forward, and back down to the starting position. That’s one rep. Concentrate on only moving the bar by rotating your shoulders backward and forward. Try to keep your head in a stationary position.
-Military Press, Reverse Grip (palms facing you) (45# Olympic bar). Start with the bar at the place where you would be had you just curled it up. Press away from there and back down to that position.
-Dumbbell Shrugs (2 X 45 # plates). Keep the weight at your sides. Oh ya, when shrugging, I’m not a big fan of dropping my head or hunching it forward. Stand upright and keep yourself in human positions.
Second giant set: 3 X 10. 180 seconds rest.
-Chek Press (20 # DB. 2-lower weight, 2-swing closed, X-press up, 1-swing open). X = explode. In this case, upward. A video saves me a thousand words:
This guy calls what I called the Chek Press the “Reverse Chek Press.” Judging from the fact that his form sucks really bad I’m going to assume that he’s correct in the nomenclature because trainers come in two forms. Bad business skill trainers and trainers who take themselves too seriously. If he posted himself on Youtube with form like that he probably is serious as a heart attack about “detail” meaning he’s got some advanced cert but obviously can’t actually work out. Don’t tell him though because he’d never believe you because he takes himself too seriously. I obviously am the bad business skills trainer since I should be charging you all for this stuff but am giving it away for free. I can’t close a window and couldn’t sell diesel fuel and ammonium nitrate in 55 gallon drums with rubber hoses to a terrorist on jihad. Anyway, on to the next exercise.
-Arnold Presses ( 20 # DB.#s. 2,1,X,0). Another vid:
-Dumb Bell Rear Delt Flys (12.5 # DB. 2,1,1,0). Remember the second exercise Tuan did in the first video I showed you? Now is the time to do it.
Ten minutes conditioning on a treadmill to finish the week out.
Really rest tomorrow. If you’ve kept up with my workout week then you deserve it and you’ve got to hit it again in 48 hours. Don’t be afraid to post your questions below. See ya all soon.
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2 Responses to “Shoulder Workout”
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What is wrong exactly with the guy’s form? I am asking so that I can perform the exercise correctly in the future, not to question your opinion.
No, that’s a good question. I should apologize to those who might not see the errors in his form. I guess that was the snob trainer in me.
Unfortunately, that was the “best” Chek Press video I could find.
Specifically,
1. His stance is too wide.
2. The weight is too light for him as IT IS a power exercise indicated by “X” in my tempo. If he doesn’t have to drive the weight he’s not getting the benefits/point of the Chek Press. Paul Chek wouldn’t approve.
3. Because the weight should be heavier the motion should be more wooden. He kind blends his opening at the top and the descent. I’d like to see those parts deliberately defined.
4. Most folks do it seated. Thus eliminating the poor stance.