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Tez Krastev

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✉ Email: tez.krastev@gmail.com

Address: Sydney, Australia

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1 Great Shoulder Workout To Fix Your Lagging Delts

January 18, 2017

 

Train your weakest body parts twice per week and you might just make them that tiny bit bigger! 

 

My delts have always been a lagging body part and after consistently hitting them 2X per week they are starting to develop, even though I'm on a cutting diet... I try to hit them from every single angle possible and pause at the top of most isolation movements, such as side raises, for a good 2-3 seconds to really engage my delts and feel that deep burn. 

 

I believe delts in particular respond to really controlled movements, with 0 swinging and great contractions.

 

 

Let's say that your delts are a lagging body part and to be more specific your front delts, which are actually my weakest part...

 

 

"If you're looking to improve your shoulders I would suggest training them twice a week, once every 3-4 days"

 

 

Your first workout might be a heavier workout in the rep ranges of 8-10 and your second day might be a lighter, higher rep day, focusing on a deeper burn and better pump in the rep ranges of 10-12.

 

 

 

A great shoulder workout with AN emphasis on your front delts

 

 

 

Exercise 1 - Shoulder press 4 sets x 10 reps heavy.

 

 

Exercise 2 - Seated dumbbell front raises 4 sets x 12 reps, 3 sec pause at top of movement. 

 

Exercise 3 - Standing cable front raises 4 sets x 12 reps, 3 sec pause at top of movement. 

 

 

Exercise 4 - Seated dumbbell side raises 4 sets x 12 reps, 3 sec pause at top of movement. 

 

 

Exercise 5 - Bent over dumbbell flyes 4 sets x 12 reps, 3 sec pause at top of movement. 

 

 

Exercise 6 - Dumbbell shrugs 4 x 12 reps, 3 sec pause at the bottom of movement with focus on the stretch - Let your shoulders drift forward and pull them down slightly. 

 

 

 

Try it out as your next shoulder day workout and see how it works for you. If you love this workout and the slow controlled method, let me know how it worked and how you felt doing it.

 

 

If you need further help, feel free to contact me.

 

 

Let's get to the gym and make some shoulder gains!

 

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