Workout Details

  • Duration: 42 Minutes
  • Calorie Burn: 205-492
  • Difficulty: 3/5
  • Equipment: Bench, Dumbbell
  • Training Type: Strength Training
Body Focus Upper Body

Upper Body Split Workout - Shoulders and Lats Mass Building Video

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This routine is part of a three day upper body workout split that focuses on different muscle groups each day. This workout that targets the deltoids a latissimus dorsi (also know as the shoulders and lats) is typically done as the last day in the cycle. Though you can actually do these three day in any order (Chest and Triceps, Back and Biceps, Shoulders and Lats) we suggest doing this routine last as it uses some of the other muscles targeted in other days as assisting muscles.



If you are familiar with structured strength training then you may have done this type of split before but in two days (Back, Biceps, and Lats on one day then Chest Triceps and Shoulders on another).  The two day split is a good structure as well, but we split it into three days to get a bit more work and isolation out of each muscle group, which we feel gives a more well rounded strength development and gets it done in less time overall.

As with any strength/mass program it is easy to get caught up in how much weight you are lifting as many people think that how heavy they lift is directly related to how strong they are and how much muscle mass they have.  Though this is true in a certain respect what many people overlook is having an even amount of strength throughout an entire range of motion for a particular muscle/joint.  Your muscles can build more strength in one part of a range while remaining the same in the rest of the range of motion if not worked properly.

This is why we always promote proper form and a full range of motion, with any exercise, over lifting more more weight.  Never use a weight that you cannot fully control through a full range or you will build "strength gaps" in the muscles being used.

This routine also uses exercises that put the shoulders in vulnerable positions so that is another reason to error on the side of going lighter with the weight you lift and keeping everything slow and under control.


Workout Structure:
6 Exercises, 3 Groups
3 Sets, 8 Repetitions

Equipment:
Dumbbells
Bench Optional

Warmup/Cooldown:
Both Included


Warm Up:

  • Arm Swings 
  • Arm Circles (L)
  • Arm Circles (R)
  • Arm Raises Front
  • Arm Raises Side
  • Torso Circles
  • Boxer Shuffle


Workout:

  • Lateral Raise
  • Pullover Palm in

 

  • Shoulder Press
  • Pullover Palm Up

 

  • Arnold Press
  • Side Pullover


Cooldown:
Freestyle