DAY 4 – Shoulders / Vertical Back / Neck & Traps

Warm-Up

Each workout begins with a 10-15 minute warm-up all of your joints and muscles to get them ready for the workout. Feel free to use the warm-up I lay out in my Best Body workouts. The idea is to lube up your joints and warm up the muscles.

The Workout

7 supersets in a row – 2 of them single limb sets – 5 of them with 2 exercises apiece

Superset #1 

  1. Wide Grip Pulldowns / Assisted Chins supersetted with
  2. Overhead Shrugs (barbell or dumbbells)
  • 2 Exercises 5 MINUTES – Set your timer
  • 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, wipe up your sweat and move onto Superset #2

Superset #2

  1. Narrow Grip Pulldowns (or assisted Narrow Grip Pull-Ups)
  2. DB Waiter Walks
  • 2 Exercises – 5 MINUTES – Set your timer
  • 5 reps per exercise per set of Pulldowns  – using a weight you could perform 10-15 reps with
  • 30 STEPS per set for Waiter Walks – be aware of your environment as you walk – no tripping
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, move onto Superset #3

Superset #3

  1. Face Pulls on Pulldown Machine (or bands)
  2. BB or DB Front Raises (or bands)
  • 2 Exercises 5 MINUTES – Set your timer
  • 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes move onto Superset #4

Superset #4

  1. Single Arm Dumbbell Side Lateral Raise – dumbbell, kettlebell, band
  • 1 Exercise – 5 MINUTES – Set your timer
  • 5 reps per arm, alternating left, right, left, right… using a weight you could perform 10-15 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, stagger on over to Superset #5

Superset #5

  1. 4-Way Neck Flexion – (replace machine resistance with hand reistance ONLY)
  2. Straight Arm Pulldowns – (cable or band) – also called Shrug Pulldowns or Scapula Pulldowns
  • 2 Exercises – 5 MINUTES – Set your timer
  • 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, have faith that you’re almost finished and move onto Superset #6

Superset #6

  1. Straight Arm Pushdown – (cable or band) – often incorrectly called a S.A. Pulldown
  2. DB Shoulder Press – (DB, KB or band)
  • 2 Exercises –  5 MINUTES – Set your timer
  • 5 reps per exercise per set  – using a weight you could perform 10-15 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, rejoice in the knowledge that you have only 5 more minutes to go

Superset #7

  1. Single Arm Dumbbell Side Lateral Raise – dumbbell, kettlebell, band
  • 1 Exercise – 5 MINUTES – Set your timer
  • 5 reps per arm, alternating left, right, left, right…using a weight you could perform 10-15 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set

That’s it for today, and if you don’t want to be brutally sore for the next 3 days, take a look at these post-workout pain-reducing techniques.