My Shoulder Day

[PolishHammer1977]

The Hammer Shoulder Workout

Seated Military BB Press: 135 X 12 reps X 4 sets
Cadence is 1,2,3,4,5 down.......1,2 up

Side Lateral Raises: 20 X 12 reps X 4 sets
Cadence is 1,2,3 up/down

Rear Delts: 105 X 12 X 4 sets
Cadence is 1,2,3 back/forward
This exercise was performed on a reverse pec deck with my chest against the machines pad. Arms straight out in front with a pronated grip (palms facing down).

DB Shrugs: 120 X 12 X 4 sets
I hold the peak contraction for about 4-5 seconds and then I let it down 1,2.

Good day for the hammer. Full pump in my delts. Arms looked big as well even though I didn't target them directly.
Thought I would post it for anyone looking to change up their workout. I am going into a 10-12 rep range workout for the next 4 weeks. This is my first shoulder workout since the change for 4-6 to 10-12. Later.

Hammer

 

[Thaibox]

Its tough to get a real good pump in your delts. Feels great doesn't it?

 

[Lord_Suston]

Dammit Hammer, You just made me feel bad, i come a little hiatus and now even my shoulder routine is done with baby weight. Good job bro, delt pumps are nice untill you try to wash your hair

 

[Lord_Suston]

Dammit Hammer, You just made me feel bad, i come a little hiatus and now even my shoulder routine is done with baby weight. Good job bro, delt pumps are nice untill you try to wash your hair

 

[michaelcoutts]

do any of you feel a little bit of a strain on the inside of your elbow near the base of the bicep when you are doing side laterals?

my side lats are done with about 17.5lbs but that spot seems to end up aching for a few days after.

 

[Tarheel]

I used to do lateral raises untill they started hurting my delts (not a burn, but actual pain). I think I tweaked a rotator cuff doing them.

But I never felt elbow pain doing them.

 

[PolishHammer1977]

Its tough to get a real good pump in your delts. Feels great doesn't it?

Hell yes. I find that by using a weight that I can really handle, the pump comes. After my first set my delts are on fire. To the point where I have to think of a "happy" place.

Michael,
Negative ghost rider. I have never felt that b4. Thanx for shoutin' out though. Someone on here may know, there are some very knowledgable brothers and sisters here.

Lord,
I couldn't put my sweatshirt back on. I had to leave the gym in my Zeppelin t-shirt. lol.

A side note;
Since shoulders harness the upper body movements. Lets take care of them. Go easy and concentrate. Pay attention to detail here and you will reap the benefits later. No need to be the hero. The deltiods are a small muscle group.

Thanx guys for shoutin' me out.

Hammer

 

[PoyeBoy]

Hell yes. I find that by using a weight that I can really handle, the pump comes. After my first set my delts are on fire. To the point where I have to think of a "happy" place.

This is sooo tru. When I try and bump the wieght up and cant really get all the reps I want or the great form I dont get that pump, but when I can finally get all the reps, with good form, and you own that shit, then its the bomb diggity

 

[PolishHammer1977]

This is sooo tru. When I try and bump the wieght up and cant really get all the reps I want or the great form I dont get that pump, but when I can finally get all the reps, with good form, and you own that shit, then its the bomb diggity

Well said brother.

Hammer