Is the gig almost up that you don’t give a fuck?
You know, after your last meeting your boss came up to you to ask why you once again didn’t raise your hand to pitch any ideas, make a comment, ask questions, or do anything else that signals engagement.
Well, if you have meetings at work lined up over the next few days and need a valid excuse for why you didn’t raise your hand during any of them, then boy are you going to love this killer shoulder workout that’s gonna make it tough for you to move your shoulders for days and days after!
INSTRUCTIONS
A letter next to a number indicates that the exercise is part of a compound set. For example, something listed as 1A and 1B means that the prescribed number of reps for 1A are to be performed and immediately followed by the prescribed number of reps for 1B. Only when those two movements are complete are you to rest, with you beginning the next set after.
Rest periods between sets are 30 to 60 seconds, but that’s assuming you’re working with a light load. Once the load starts getting considerably heavy, rest breaks can be longer, from as little to a minute to as long as five. Use your discretion.
The weight used should be enough to complete the prescribed reps with effort. For instance, a set calling for 12 repetitions should start becoming a struggle by at least the 9th or so rep. If it’s not, the weight is too light. Additionally, the weight should increase on every set. The increase can be as little as 2.5 lbs on each side. It just has to be something! Refer below for exceptions.
If the exercise calls for 4 sets of 12 reps, for example, and the weight you started the exercise with was moderately heavy so that increasing the weight for the subsequent sets will severely cut down on the amount of reps you can do, then stay with the same weight for the remaining sets. Use your discretion, but don’t be a pussy. For exercises listed as 4 sets of 12, 10, 8, 6 reps, that means that the first set should be performed for 12 reps, add weight and do the next set for 10 reps, add weight and do the next set for 8 reps, etc.
If your gym doesn’t have the equipment for a particular exercise, then skip it. That’s the cost of having a cookie-cutter program like this because not every workout can be structured to your available equipment.
If you find that an exercise doesn’t agree with you, stop immediately. That’s the cost of having a cookie-cutter program like this because not every workout can be structured to your injury history and/or personal comfort.
NOTE: This killer shoulder workout isn’t a routine you should perform every time you’re in the gym. Instead, it should be used occasionally. That’s because most of the muscles worked are the front deltoids and very little attention is paid to the lateral and rear delts. To create the kind of shoulders that look like cannonballs, all three deltoid heads have to be trained, with most of the emphasis placed on the medial and posterior delts as opposed to the anterior delts that receive a lot of indirect work because they’re involved in a number of chest and back exercises. In addition to helping create that capped and round appearance that gives impressive shoulders that 3D look, strengthening all the muscles that make up the shoulders can prevent the over- or underdevelopment of a head, which can help reduce the risk of injury.
NOTE: All the movements making up the giant set (2A-2E) are to be performed with the same barbell on each exercise before moving up in weight on the next set, if desired. That means that the first set of behind-the-neck presses (2A), military presses (2B), underhand front raises (2C), front raises (2D), and upright rows (2E) should all be performed with a 20 lbs barbell, for example, and the next set with a 40-pounder.
NOTE: If you have a past or present history of shoulder history or mobility issues, then you should avoid performing behind-the-back neck presses (2A). The exercise can be particularly dangerous for those without strong rotator cuffs and who don’t have the ability to externally rotate their shoulders and retract the scapula. For everyone else with otherwise healthy shoulders, the exercise doesn’t present that great of a risk so long as proper technique is used, which means using a weight that doesn’t allow for your form to become compromised!
NOTE: This killer shoulder workout is one-size-fits-all. Because you’re an individual and don’t want to be like everyone else, you probably want to get yourself a regimen geared to your specific injury history, training experience, available equipment, goals, and other dumb shit this cookie-cutter routine wasn’t designed for you in mind. Yeah, maybe get yourself an exercise program designed by, I don’t know, yours truly. Well, nobody’s stopping you!!!
DISCLAIMER
The exercises provided by Monster Longe (and monsterlonge.com) are for educational and entertainment purposes only and is not to be interpreted as a recommendation for a specific treatment plan, product, course of action, or substitute for medical consultation. Monster Longe (and monsterlonge.com) disclaims any liability from and in connection with this program.
Exercise is not without its risks, and this or any other exercise program may result in injury. To reduce the risk of injury, consult your physician or healthcare provider before beginning this or any exercise program to determine if it is right for your needs. Do not start this exercise program if your physician or healthcare provider advises against it. As with any exercise program, if at any point during your workout you experience faintness, dizziness, pain, or shortness of breath, you should stop immediately and consult a physician.
Glossary: barbell, chest, exercise, goal, gym, lifting form, muscle, program, routine, workout
