High Volume Shoulders

(Note: Always adjust the weight to fit your ability and never compromise form or range of motion for additional weight. Injuries do not equate to gains.)

Warm-up: Stretch out your shoulders for about 2-3 minutes doing helicopters (clockwise and counterclockwise) and across-the-chest arm pulls.  Then use light dumbbells to perform military press, lateral raises and front raises in succession - this combination should be performed for around 10 reps each (30 reps total).

1. Superset - 5 sets
   1. Dumbbell Lateral Raises - 20 reps (15lbs, 15, 15, 20, 20)
      1. Stand upright, and work in a slow, controlled fashion. Alternate arms each rep.
   2. Dumbbell Front Raises - 20 reps (20lbs, 20, 20, 25, 25)
2. Behind-the-head Military Press - 5 sets - 15 reps (95lbs, 95, 115, 115, 115)
3. Superset - 5 sets
   1. Arnold Dumbbell Presses - 15 reps (45 lbs)
   2. Standing 1-Arm Dumbbell Presses - 20 reps (10 reps each arm), (45lbs)
      1. Use the same weight you performed the Arnold Presses with. Perform 10 reps with one arm, then switch to the other arm and do 10.
4. Triple Superset - 4 sets
   1. Front Cable Shoulder Raise (using rope attachment) - 15 reps (70lbs, 80, 90, 90)
      1. Using a cable machine and a rope attachment, lower the cable to ground level, face away from the attachment and reach between your legs to grab the rope. Stand upright and then extend your arms until they are shoulder height in front of you (keeping them as straight as possible in the process). Lower your arms back down to your hips, keeping your arms straight and fighting the tension downward. Remember to go slowly and control the weight stack.
   2. External Cable Rotations (for Rotator Cuff) - 20 reps each arm (40lbs, 40, 50, 50)
      1. Stand sideways alongside the cable machine and adjust it to waist height. Grasp the handle attachment with your outside arm (thumb on top) such that your forearm is across your body and the elbow is tucked tight to your side. Allow your elbow to be flexed to a 90 degree angle, standing away form the cable machine such that there is tension on your outside hand. While keeping your arm bent and your elbow against your side, slowly move your forearm off your torso and back in line with your shoulder. Your upper arm and shoulder should act as a hinge. Then, return to the start position. Complete all reps and then turn around and change hands.
   3. Internal Cable Rotations - 20 reps eat arm (50lbs, 50, 60, 60)
      1. Keeping the same position and motion as the External Cable Rotations, with one caveat: have your forearm extended out from your hip, not across your body. Pull the cable, rotating your forearm across your body (opposite motion as the External Cable Rotations).
5. Superset - 5 sets
   1. Machine Shoulder Press - To Failure (use a weight that you can do 15 reps with and push through that plateau)
      1. Using a machine will help you maintain form even though your muscles will be exhausted; thereby helping to prevent injury.