Muscle Building Workouts

4 Day Intermediate Workout – Shoulder Focus

intermediate-workout
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This is a 4 day per week routine that was developed over a period of some months, with the help of Carl1174 and a few other friends. The premise was to construct a well rounded beginner-intermediate level regimen without using a dedicated shoulders-only workout, but rather incorporating a minimal amount of shoulder training into each routine.

They are not necessarily performed in the below order, the only restriction being that Chest major, Shoulders minor and Arms (bi/tri jump-set) and Shoulders are spaced at least 1 day apart, and preferably 2

More info can be found in my log, but a few things to mention:

  1. I train at home solo. This routine has no exercises which require assistance. I have no squat rack , no leg machines (yet) and no fancy equipment.
  2. Several of the exercises performed involve the use of a Savickas Press, and a few are signature moves. For more info on these exercises, please refer to my log post #28 here: Abaddon’s Log.
  3. All routines are structured with heavy compounds performed first, isolations last, while minimizing time wasted messing around with plates and equip between exercises.

Chest major, Shoulders minor

  • Barbell Bench Press Flat – 4 sets, 10-12 reps per set
  • Barbell Bench Press Incline – 3 sets, 10-12 reps per set
  • Dumbbell Bench Press Fflat – 3 sets, 10-12 reps per set
  • Dumbbell Rows To Chest – 3 sets, 10-12 reps per set
  • One Arm Cable Flys – 3 sets per arm, 12-15 reps per set

Back major, Shoulders minor

  • Lateral Pulldowns Wide Grip – 4 sets, 10-12 reps per set
  • One Arm Dumbbell Rows – 3 sets per arm, 12 reps per set
  • Straight Arm Lateral Pulldowns – 3 sets, 10-12 reps per set
  • Sleeper Row Close Grip – 3 sets, 12-15 reps per set
  • Face Pulls – 4 sets, 12-15 reps per set

Legs, Traps and Forearms

  • Front Squats – 4 sets, 10-12 reps per set
  • Deep Knee/Dumbbell Lunges – 3 set, 8 reps per set
  • Calf Raises – 4 sets, 12-15 reps per set
  • Dumbbell or Barbell Behind Back Shrugs – 4 sets, 12-15 reps per set
  • Wrist Curl Behind Back – 3 sets, 12-15 reps per set

Arms (bi/tri jump set) and Shoulders

  • Overhead Press – either Dumbbell, Military or Savickas – 4 sets, 8-10 reps per set
  • Triceps Pushdown Close Grip – 3 sets, 12-15 reps per set
  • Dumbbell Bicep Curls – 3 sets, 8-12 reps per set
  • Triceps Pushdown Wide Grip – 3 sets, 12-15 reps per set
  • Dumbbell Forward Raises – 3 sets per arm, 10-12 reps per set
  • Tri-delt Cable Row – 3 sets, 10-12 reps per set
Abaddon
Abaddon is a member of Strongman W.A. and has been training intermittently since the late 90s. He is currently studying Exercise Physiology (BSc). For more information please visit him on the Muscle and Brawn forum by clicking here.

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