My Shoulder Specialization Program
One of my shoulder specialization program, in which I do alternately shoulder workouts and workouts for the biggest muscle groups (chest, back and thighs) is something like this:
A. Warm-Up
- five minutes with an elliptical trainer
- three minutes dynamic stretching
B. Weight workout (with 40 sec rest between sets)
- Dumbbell Lateral Raise (front-side-front) 12, 7 and 5 reps
- Seated Barbell Military Press 10, 9 and 8 reps
- Gym Stick Side Lateral 15, 14 and 13 reps
- Seated Dumbbell Press 17, 13 and 12 reps
- Dumbbell Side Lateral 17, 13 and 11 reps
- Total Gym 1000 Press 10, 6 and 5 reps
- Seated Dumbbell Bent Over Lateral Raise 25, 20 and 20 reps
- Total Gym 1000 Rear Delt Raise 21, 14 and 11 reps
- Seated Dumbbell Bent Over Row 25, 20 and 15 reps
- Four Exercises with Bullworker 3 x 10 sec
C. Cool Down
- light spinning five minutes
- light static stretching three minutes
Two days after above program I had a weight workout with triple sets for my back, thighs and chest.
A. Warm-Up
- five minutes with an elliptical trainer
- three minutes dynamic stretching
B. Weight workout (1 + 7 rounds with triple sets)
- One Arm End Of Bar Row 1 x 10, 6 x 5 and 1 x 10 reps / 1 x 10, 6 x 5 and 1 x 11 reps
- One Leg Squat (TG+barbell) 1 x 10, 6 x 7 and 1 x 12 reps / 1 x 10, 6 x 7 and 1 x 13 reps
- Dumbbell Incline Press 1 x 10, 6 x 9 and 1 x 13 reps
Note! TG=Total Gym 1000
C. Cool Down
- light spinning five minutes
- light static stretching three minutes
Some of my home equipments.