Shoulders:Week 5

We’re already past the one-third point in the Shattered! shoulders program. You should be noticing more size and detail in this muscle group. Make sure you’re paying full attention to your nutrition and supplementation — in addition to your workouts. Never forget that muscles don’t increase in mass only because you trained them with intensity: You have to provide the nutrients that spur growth, and those come from quality supplements such as those from Kaged Muscle as well as from a nutrition program that provides plenty of protein, slow-digesting carbs and healthy dietary fats.


* For machine shoulder presses, set your seat to a level where your hands are at shoulder height at the bottom of the move. This allows you to work through a full range of motion. Also note that today we’re beginning with a compound movement to work the entire shoulder area.

* When performing bent-over rear delts flyes, you should really work on the mind-muscle connection with your rear delts. Keep your back flat and really feel your rear delts perform the work.

* Arnold presses is a compound move that really bring in your front delts when you bring the weights down and in to your chest. Check out the video for more details about how to perform this move.



Machine shoulder presses

3 SETS / 20 REPS

2 minutes of rest between sets

Bent-over rear dumbbell raises

3 SETS / 20 REPS

2 minutes of rest between sets

Seated barbell military presses

3 SETS / 20 REPS

2 minutes of rest between sets

Arnold presses

3 SETS / 20 REPS

2 minutes of rest between sets


TIP: Prepare all of your supplements ahead of time. You should have Re-Kaged in your shaker so you can just add water and drink it at the end of your workout. The faster you get in these nutrients, the more quickly you’ll stop catabolism (muscle-breakdown), which occurs naturally at the end of challenging workouts.

Check out my video for detailed tips on how to perform each exercise in this workout, which relies mostly on compound movements.

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