Killer Shoulder Workout

End your shoulder girdle workout with a giant set that will burn through your delts, induce a monstrous pump, and propel muscle growth into a new orbit.

Author: Bill Geiger

All athletes are divided into two categories. Some never miss a workout - even if a storm warning is issued - while others devote more time to "recovery" than to the training itself. At some stage in my life, I could not even think about missing a workout, even during the holidays. I spent a lot of time looking for gyms and often found them on the back of city maps written in unknown languages. In retrospect, I can say that vacation days could have been better spent, but at the same time, my obsession led me to new training methods.

Now I will tell you about my trip to Rio de Janeiro, but not about the sandy beaches of Ipanema and not about climbing the statue of Christ the Redeemer, but about the excruciatingly painful finishing technique with which I completed one workout of the shoulder girdle. Let's talk about monster pumping!

Long ago in distant Brazil, I went to a small and crowded gym with no air conditioning. It was the middle of summer. Getting to know the trainer gave me the opportunity to practice my mix of Spanish and Portuguese, which I call Portu?ol. The guy offered me his services as a personal trainer, which he estimated at a miserable 35 bucks for the whole month. I have a nose for good deals, so we immediately shook hands.

It was shoulder work that day, so he offered me the standard set of bench presses and dumbbell raises—nothing I didn't do at my gym in Los Angeles. But the finishing stretch was a long-lasting memory for me - a kind of unique souvenir that I carried around with me for several days thanks to the syndrome of delayed muscle pain. Every bodybuilder trains for this feeling, only sometimes the pain becomes truly excruciating.

The trainer had me complete my shoulder workout with a giant set with a pair of 12.5kg dumbbells.

Here is a detailed description of a giant set of four exercises, broken down into five main components.