Overview
Partner workout focused on shoulder development, featuring several distinct exercises, practical tips, and personal training insights.
Leaning Side Lateral
- Exercise targets shoulder muscles while minimizing trap involvement.
- Performed by leaning away to maximize delt contraction and reduce trap takeover.
- Recommended: 4 sets of 12 reps, light weight, with a 1-second contraction at the top.
Swings (Partial Rear Delt Raises)
- High-rep, partial range of motion movement for rear delts, using heavy weights.
- Inspired by '90s training advice from Nick Bowman.
- Target: 20–25 reps per set; some sets historically pushed up to 60 reps.
- Technique involves shortening range of motion as fatigue sets in.
- Emphasizes effectiveness of high weight, high rep partials for rear delt development.
Over and Back Press (Bradford Press Variation)
- Overhead barbell press passing from forehead to behind the head without lowering fully.
- Maintains high tension on shoulders.
- Goal: Sets of 8 reps, moderate to heavy weight.
Plate Raises
- Classic front delt exercise to finish the shoulder workout.
- Structure: 4 sets of 10 reps.
Practical Tips and Insights
- Modify range of motion if fatigued, prioritizing effort over full movement.
- Personal endorsement of partials and high-rep sets for shoulder growth, regardless of popular fast-twitch muscle advice.
- Encouragement to try the routine and provide feedback.