Shoulders Lateral and Rear Heads 1
Program Introduction:
This workout is part of the Back and Shoulder Specialization Training Schedule series. So if you’re
interested in really bringing up the shape of these two areas, be sure to follow the full schedule!
The focus of this workout will be to challenge your later and rear delt heads. It’s important to hit a
muscle at all possible angles in order to create full development. With this particular workout, we’ll
be mixing in some traditional strength exercises, along with some functional ones as well to really
excite the side and back of the delts. If you need to sub anything out due to difficulty, please feel
free to do so, and always train intelligently.
Before beginning this program you must read the following Disclaimer and
Terms of Use. You acknowledge that you follow this workout – or any other
workout on our site – at your own risk, and that you have consulted with your
physician regarding your participation in this program. You also acknowledge
that RoxStar Fitness, LLC is not liable for any injuries that you may incur.
Warm Up: Before you begin this workout you’re going to definitely want to do about
5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can
also follow with foam rolling any areas of your body that are tight or sore. Once you do
this, you’re ready to begin.
The Training Program: If you aren’t familiar with the following moves, we suggest you
check out Bodybuilding.com’s amazing exercise database for full video tutorials. That
can be found here: http://www.bodybuilding.com/exercises/
Guidelines about amount of weight: Your goal for this is to get to controlled failure
for each rep. So by the time you reach the final rep you should be within one rep short of
failure (NOT complete failure).
Super Set #1
Seated Barbell Shoulder Press – Tempo 2/1/2
http://www.bodybuilding.com/exercises/detail/view/name/barbell-shoulder-press
S1 – 10r
S2 – 12r
S3 – 8r
+ (no rest)
Seated Bent Over Rear Delt Flye (DB) – Tempo: 2/1/3;
http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise
S1 – 15r
S2 – 12r
S3 – 10r
(Rest 60-90s then repeat for number of sets)
For both exercises, increase weight for each set. The overall goal is to fatigue the muscle by the end
of each set. We’re not pushing to ABSOLUTE failure, just enough to “feel the burn” in the muscle
and fatigue it out by the end of the set. You should come to about 1-2 reps short of full failure, and
be able to maintain perfect form.
Go to top
Super Set #2
Alternating Cable Shoulder Press – Tempo 2/0/2
http://www.bodybuilding.com/exercises/detail/view/name/alternating-cable-shoulder-press
Each Side Gets ONE Count
S1 – 20r
S2 – 22r
S3 – 24r
S4 – 26r
+ (no rest)
Cable Rope Face Pull – Tempo: 2/0/4;
http://www.bodybuilding.com/exercises/detail/view/name/face-pull
S1 – 12r
S2 – 10r
S3 – 8r
S4 – 8r (same weight as set 3)
(Rest 60-90s then repeat for number of sets)
Same instructions as above. For both exercises, increase weight for each set. Return back to start
nice and slow for 4 counts with the face pulls
Go to top
Giant Set #1
Hindu Push Up – Controlled Tempo/Your Own Pace
http://youtu.be/IeIGgtrHHMA
All Sets 12 Reps – 3 Sets
+ (no rest)
Handstand Push Up – Controlled Tempo/Your Own Pace
This is the full version:
http://www.bodybuilding.com/exercises/detail/view/name/handstand-push-ups
Here is the modified version:
https://www.youtube.com/watch?v=YmDr9bJB2Cs
All Sets 15-20 Reps – 3 Sets
+ (no rest)
Standing Band Pull Apart – Tempo 2/2/4
http://www.bodybuilding.com/exercises/detail/view/name/band-pull-apart
All Sets 15-20 Reps – 3 Sets
Use a HEAVY band for this so it really challenges you for the set. We’re focusing more on muscular
endurance with this one, so pay attention to your tempo. This one should be nice and slow and
should really BURN.
(Rest 60-90s then repeat for number of sets)
Go to top
TERMS AND REFERENCE
We suggest you refer to Bodybuilding.com’s amazing exercise database for full video
tutorials. That can be found here: http://www.bodybuilding.com/exercises/
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you
may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is
basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you
reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA =
Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the
motion)/Hold at the top of the motion. Example: Squat 2/0/2/0
2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.
Shoulders Lateral and Rear Heads 2
Program Introduction:
This workout is part of the Back and Shoulder Specialization Training Schedule series. So if you’re
interested in really bringing up the shape of these two areas, be sure to follow the full schedule!
The focus of this workout will be to challenge your later and rear delt heads. It’s important to hit a
muscle at all possible angles in order to create full development. With this particular workout, we’ll
be mixing in some traditional strength exercises, along with some functional ones as well to really
excite the side and back of the delts. If you need to sub anything out due to difficulty, please feel
free to do so, and always train intelligently.
Before beginning this program you must read the following Disclaimer and
Terms of Use. You acknowledge that you follow this workout – or any other
workout on our site – at your own risk, and that you have consulted with your
physician regarding your participation in this program. You also acknowledge
that RoxStar Fitness, LLC is not liable for any injuries that you may incur.
Warm Up: Before you begin this workout you’re going to definitely want to do about
5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can
also follow with foam rolling any areas of your body that are tight or sore. Once you do
this, you’re ready to begin.
The Training Program: If you aren’t familiar with the following moves, we suggest you
check out Bodybuilding.com’s amazing exercise database for full video tutorials. That
can be found here: http://www.bodybuilding.com/exercises/
Guidelines about amount of weight: Your goal for this is to get to controlled failure
for each rep. So by the time you reach the final rep you should be within one rep short of
failure (NOT complete failure).
Super Set #1
Smith Machine Upright Row – Tempo 2/1/2
http://www.bodybuilding.com/exercises/detail/view/name/smith-machine-upright-row
S1 – 10r
S2 – 12r
S3 – 8r
+ (no rest)
Smith Machine Rear Delt Row– Tempo: 2/1/3;
This video shows it with a barbell, but it’s the same form as the Smith. Use the Smith Machine for
this one.
http://www.bodybuilding.com/exercises/detail/view/name/barbell-rear-delt-row
S1 – 15r
S2 – 12r
S3 – 10r
(Rest 60-90s then repeat for number of sets)
For both exercises, increase weight for each set. The overall goal is to fatigue the muscle by the end
of each set. We’re not pushing to ABSOLUTE failure, just enough to “feel the burn” in the muscle
and fatigue it out by the end of the set. You should come to about 1-2 reps short of full failure, and
be able to maintain perfect form.
Go to top
Super Set #2
Arnold Press – Tempo 2/0/2
http://www.bodybuilding.com/exercises/detail/view/name/arnold-dumbbell-press
S1 – 12r
S2 – 10r
S3 – 8r
S4 – 8r
+ (no rest)
Bench Incline Reverse Fly – Tempo: 2/0/2;
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lying-rear-lateral-raise
S1 – 12r
S2 – 10r
S3 – 8r
S4 – 8r (same weight as set 3)
(Rest 60-90s then repeat for number of sets)
Same instructions as above. For both exercises, increase weight for each set.
Go to top
Super Set #
Antigravity Barbell Press – Tempo : Explosive but your own pace
http://www.bodybuilding.com/exercises/detail/view/name/anti-gravity-press
S1 – 20r
S2 – 15r
S3 – 12r
S4 – 12r
+ (no rest)
Side Lateral to Front Raise – Tempo: 2/0/2;
This is an advanced move. If you need to separate the two motions (front and side raise), then do so.
Going in one direction is 1 rep, the 2nd direction is 2 reps.
http://www.bodybuilding.com/exercises/detail/view/name/side-laterals-to-front-raiseS1 – 12r
S2 – 10r
S3 – 10r
S4 – 8r (same weight as set 3)
(Rest 60-90s then repeat for number of sets)
Same instructions as above. For both exercises, increase weight for each set.
Go to top
TERMS AND REFERENCE
We suggest you refer to Bodybuilding.com’s amazing exercise database for full video
tutorials. That can be found here: http://www.bodybuilding.com/exercises/
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you
may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is
basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you
reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA =
Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the
motion)/Hold at the top of the motion. Example: Squat 2/0/2/0
2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.
Shoulders Lateral and Rear Heads 3
Program Introduction:
This workout is part of the Back and Shoulder Specialization Training Schedule series. So if you’re
interested in really bringing up the shape of these two areas, be sure to follow the full schedule!
The focus of this workout will be to challenge your later and rear delt heads. It’s important to hit a
muscle at all possible angles in order to create full development. With this particular workout, we’ll
be mixing in some traditional strength exercises, along with some functional ones as well to really
excite the side and back of the delts. If you need to sub anything out due to difficulty, please feel
free to do so, and always train intelligently.
Before beginning this program you must read the following Disclaimer and
Terms of Use. You acknowledge that you follow this workout – or any other
workout on our site – at your own risk, and that you have consulted with your
physician regarding your participation in this program. You also acknowledge
that RoxStar Fitness, LLC is not liable for any injuries that you may incur.
Warm Up: Before you begin this workout you’re going to definitely want to do about
5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can
also follow with foam rolling any areas of your body that are tight or sore. Once you do
this, you’re ready to begin.
The Training Program: If you aren’t familiar with the following moves, we suggest you
check out Bodybuilding.com’s amazing exercise database for full video tutorials. That
can be found here: http://www.bodybuilding.com/exercises/
Guidelines about amount of weight: Your goal for this is to get to controlled failure
for each rep. So by the time you reach the final rep you should be within one rep short of
failure (NOT complete failure).
Super Set #1
Cable Reverse Fly – Tempo 2/1/2
http://www.bodybuilding.com/exercises/detail/view/name/cable-rear-delt-fly
S1 – 10r
S2 – 12r
S3 – 8r
+ (no rest)
Cable Single Arm Lateral Raise – Tempo: 2/1/3;
Perform one side then the other for one full set.
http://www.bodybuilding.com/exercises/detail/view/name/standing-low-pulley-deltoid-raise
S1 – 15r
S2 – 12r
S3 – 10r
(Rest 60-90s then repeat for number of sets)
For both exercises, increase weight for each set. The overall goal is to fatigue the muscle by the end
of each set. We’re not pushing to ABSOLUTE failure, just enough to “feel the burn” in the muscle
and fatigue it out by the end of the set. You should come to about 1-2 reps short of full failure, and
be able to maintain perfect form.
Go to top
Super Set #2
Cuban Press – Tempo 2/0/2
http://www.bodybuilding.com/exercises/detail/view/name/cuban-press
S1 – 12r
S2 – 10r
S3 – 8r
S4 – 8r
+ (no rest)
Single Arm Lying Lateral Raise – Tempo: 2/0/2;
http://www.bodybuilding.com/exercises/detail/view/name/lying-one-arm-lateral-raise
S1 – 12r
S2 – 10r
S3 – 8r
S4 – 8r (same weight as set 3)
(Rest 60-90s then repeat for number of sets)
Same instructions as above. For both exercises, increase weight for each set.
Go to top
Super Set #3
Antigravity Barbell Press – Tempo : Explosive but your own pace
http://www.bodybuilding.com/exercises/detail/view/name/anti-gravity-press
S1 – 15r
S2 – 12r
+ (no rest)
Side Lateral to Front Raise – Tempo: 2/0/2;
This is an advanced move. If you need to separate the two motions (front and side raise), then do so.
Going in one direction is 1 rep, the 2nd direction is 2 reps.
http://www.bodybuilding.com/exercises/detail/view/name/side-laterals-to-front-raiseS1 – 10r
S2 – 8r
(Rest 60-90s then repeat for number of sets)
Same instructions as above. For both exercises, increase weight for each set.
Go to top
Straight Set – No Super Set
Seated Barbell Press – Tempo : 2/1/2
http://www.bodybuilding.com/exercises/detail/view/name/barbell-shoulder-press
S1 – 15r
S2 – 12r
S3 – 10r
(Rest 60-90s then repeat for number of sets)
Increase weight for each set.
Go to top
Bent Over Single Arm Rear Cable Fly – Tempo: 2/0/2;
http://www.bodybuilding.com/exercises/detail/view/name/bent-over-low-pulley-side-lateral
S1 – 15r
S2 – 12r
S3 – 10r
(Rest 60-90s then repeat for number of sets)
Increase weight for each set. If you can do so safely! If the cable is too heavy, use a DB or weight
plate instead.
Go to top
TERMS AND REFERENCE
We suggest you refer to Bodybuilding.com’s amazing exercise database for full video
tutorials. That can be found here: http://www.bodybuilding.com/exercises/
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you
may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is
basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you
reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA =
Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the
motion)/Hold at the top of the motion. Example: Squat 2/0/2/0
2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.