Overview
This session details a structured shoulder workout consisting of a triset of three exercises and a focused shoulder stretch routine. Key tips for exercise form and execution are provided to maximize effectiveness and minimize risk.
Shoulder Triset Workout Routine
- Start with rear delt raises for 15 reps to increase blood flow.
- Perform side lateral raises for 10 reps, focusing on tension and avoiding trap engagement.
- Third exercise is a front press, performing 6 reps to isolate the front deltoid.
- Complete four total rounds of this triset, resting two minutes between each round.
Exercise Form and Tips
- Rear delts: Use either a parallel or pronated grip to target different parts of the shoulder.
- Side laterals: Avoid shrugging to prevent tension headaches and pause at the top for increased tension.
- Front press: Use a full range of motion, pressing all the way overhead to fully engage the front deltoids.
Shoulder Stretch Routine
- After the main workout, perform an "over and back" band stretch for two sets, each lasting two minutes.
- In the second set, narrow hand placement to increase difficulty.
- This stretch is recommended for overall shoulder health and flexibility.
Additional Notes
- The workout can be done twice a week.
- Caution is advised with heavy overhead presses to protect shoulder integrity.
- Audience is encouraged to try the routine and provide feedback.