Overview
This transcript outlines a detailed shoulder (deltoid) workout routine aimed at building size and achieving a strong muscle pump, including exercise descriptions, set/rep schemes, and brief commentary between sets.
Machine Side Lateral Raises
- Start with 4 sets of 12 reps on machine side lateral raises, using 60-second rest intervals.
- If the machine is unavailable, use dumbbells for side lateral raises.
- Complete warm-up sets before starting work sets.
- On the last rep of each set, hold the weight at the top for five seconds.
Dumbbell Presses with Bands
- Perform 4 sets of 8 reps of dumbbell shoulder presses with bands for added tension.
- Use moderate to heavy weight, focusing on tension throughout the movement.
Rear Delt Flies
- Complete 3 sets of 20 reps of rear delt flies with lower back support.
- When full reps become difficult, switch to partial reps to complete the set.
Angled Band Side Raises
- Perform 3 sets of 15 reps of side raises with a band at an angle to target multiple parts of the shoulder.
- Use light resistance, focusing on maintaining burn and pump rather than lifting heavy.
Shoulder Stretching Routine
- Finish with 3 sets of 10 reps of a stretching movement, bringing arms fully behind and in front of the body.
- Adjust hand spacing to increase stretch difficulty as flexibility improves.
- Emphasize shoulder health; this stretch can also be incorporated between chest exercises.
Closing and Contact Information
- The trainers encourage viewers to try the workout and provide feedback about their pump.
- Seth Shale shares his Instagram handle: @str8_flexin31 for those interested in following his fitness journey.