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3 Mass Building Shoulder Workout Finishers

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Are your shoulders one of your better body parts? For most of us, the answer to that question is no.

Shoulder workouts are like the red-headed step child of the muscle building split. Few lifters get excited about shoulder day. They usually save their enthusiasm for chest and arm training.

This lack of passion for shoulder training often spills over into Internet and magazine workouts. Most of them use the same old tired structure:

  • Press variation
  • Side laterals
  • Bent over laterals

It seems this 3 exercise shoulder trifecta has been around forever. While there is certainly nothing wrong with these exercises, it doesn’t make for the most exciting training session.

The following 3 finishers should bring some spice into your shoulder workouts. They are designed to be performed after your bread and butter exercises, as they are extremely fatiguing. Perform your heavy work first – presses, etc., before destroying your shoulders using these gems.

3 Shoulder Workout Finishers

45 Pound Plate Upright Rows

On paper this exercise might seem a little bland. How much fun could upright rows be? Don’t let that thought prevent you from giving this exercise a try. You won’t be disappointed.

Grab a 45 pound plate and proceed to knock out a 20 rep set, rowing to near chin level. Rest for 30 to 60 seconds, and have at it again.

Continue this pattern and aim for 5 total sets. Odds are you won’t come close to hitting 20 reps after the first few sets. Your shoulders and traps will be screaming for mercy.

This finisher may also work well after a shoulder and traps training day, when you are looking to blast both muscle groups before leaving the gym.

Warning: If you feel the plate slipping stop the set. The last thing you want to do is drop a 45 pound plate on your toes.

40 Rep Burn Set

A 40 rep burn set can be performed with virtually any shoulder exercise. I personally recommend using a seated barbell press variation, such as a front barbell press, Smith machine press or Hammer Strength shoulder press.

This is a very physically challenging shoulder finisher. You have been warned.

Pick a weight that allows you to perform about 20-25 reps before reaching failure. Begin your set, knocking out as many reps as possible.

When you can no longer perform a set, take a brief rest to gather your senses and breath. Immediately start repping out again, again, performing as many reps as physically possible.

Continue this pattern of reps and rest until you reach 40 total reps. Your shoulders and triceps should feel pumped and utterly exhausted.

100 Rep Pyramid

This is another finisher that will leave you crying for your momma. Any shoulder exercise will do, from presses to lateral raises.

Pick a weight that allows you to perform about 12-15 reps before reaching failure. You will be starting with a one rep set, and then pyramid up one rep at a time until you reach a 10 rep set. At this point you will start to pyramid back down until you return back to a one rep set.

Rest periods will vary depending on the number of reps performed for that given set. For a one rep set you rest for a count of one-one-thousand before proceeding on. For a two rep set you rest in between sets for a count of one-one-thousand, two-one-thousand.

The complete 100 rep pyramid sequence looks like this:

  • 1 Rep Set – One second rest.
  • 2 Rep Set - Two second rest.
  • 3 Rep Set - Three second rest.
  • 4 Rep Set - Four second rest.
  • 5 Rep Set - Five second rest.
  • 6 Rep Set - Six second rest.
  • 7 Rep Set - Seven second rest.
  • 8 Rep Set - Eight second rest.
  • 9 Rep Set - Nine second rest.
  • 10 Rep Set - Ten second rest.
  • 9 Rep Set - Nine second rest.
  • 8 Rep Set - Eight second rest.
  • 7 Rep Set - Seven second rest.
  • 6 Rep Set - Six second rest.
  • 5 Rep Set - Five second rest.
  • 4 Rep Set - Four second rest.
  • 3 Rep Set - Three second rest.
  • 2 Rep Set - Two second rest.
  • 1 Rep Set – Done!

Note: You may need to rest longer than the indicated periods. That’s ok. Just try to minimize rest as much as possible.

3 Mass Building Shoulder Workout Finishers, 5.3 out of 5 based on 3 ratings

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