Jeremy Ethier: Fix "Hunchback" Posture in 10 Minutes/Day (Daily Exercise Routine)

High Volume Shoulders (25 sets)

Rear Delt Flyes                                      3x15

Face Pulls                                               3x10-12

Seated Dumbbell Shoulder Press      4x6-12

1 Arm Leaning Lateral Raises             5x10-12

Front Dumbbell Laterals                     3x10-12

Upright Rows                                        4x10-15

Shrugs                                                     3x15

FRANK ZANE'S 1979 OLYMPIA SHOULDER WORKOUT

EXERCISE                                                                             SETS       REPS      MAX WEIGHT

Lateral raises                                                                          3              10-12     45s

One-arm cable laterals                                                         3              10-15     40

Seated one-arm laterals                                                       3              12-15     30

Bent-over rear laterals                                                          3              10-12     45s

Cable rear laterals                                                                  3              10-15     40

Pec-deck rear laterals                                                            3              12-15     70

Dumbbell alternate front raises                                           3              10-12     40s

One-arm cable front raises                                                    3              10-15     40

Seated military presses or Arnold presses                          3              12-15     135

Source Citation (MLA 7^th Edition)          

Merritt, Greg, and Jim Stoppani. "The O-men workouts: what you can learn from the workouts of five of the greatest Mr. Olympias." Flex May 2011: 125+.

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My Cinco De Mayo Workout.

It's amazing what you can get done if given time. I normally have about 30 minutes before work to get an morning gym visit in. But, last Monday I had two hours and here is the result.

AM Workout (weight/reps)
Machine Ab Double Crunch (10 lbs)

4x10
Machine Torso Rotation (30 lbs)

20

Assisted Pull-ups (100 lbs)

3x10
Assisted Dips (100 lbs)
3x10
Hammer Strength Incline Chest Press

60/15, 100/8, 100/7, 10/15
Machine Flyes

30/10, 50/10, 70/10, 90/7
Hammer Strength Chest Press

100/12, 120/5, 140/5, 200/1
Dumbbell Flye to Pullover (30 lbs)

2x30
Dumbbell Supinated Curls

25/10, 25/10, 30/10 40-25/10
Thumb Flush Dumbbell Curls (dropset heavy weights)

20/10, 25/10, 35/10, 40/10
Tricep Extension Machine

50/15, 120/3, 50/12
Incline Curls (20 lbs)

4x10
Preacher Curls

30/10, 40/10, 50/10, 60/9
Hammer Strength Shoulder Press
20/20, 40/12, 60/10, 80/5, 100/5, 120/5, 140/5, 160/3
Hammer Strength Front Pulldown

80/20      

 

 

Rich Gaspari and Marc Lobliner Train Delts THE ENTIRE HARDCORE WORKOUT!

 

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SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity EMG Series - Shoulders

SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity EMG Series - M. Deltoideus, M. Infrasp...: Image 1: The muscles of the deltoids (red) on the front (left) and back (right) of the body and the rotator cuff (violett), the group ...

 

An EMG-Optimized Routine

There is of course a myriad of ways of

combining the individual exercises, my personal recommendation for overall
deltoid development and rotator cuff strength (based on EMG
measures) would yet be as follows...

1. Military Press - BB or DB seated, 6-8 reps
2. Lateral raise - DB elbow-flexion <15°(!), 10-12 reps
3. Reverse fly - machine or DB, internal rotation, 10-12 reps
4. External DB rotations - lying on the floor, 12-15 reps

 

Chest	Biceps	Back	Core	Legs	Triceps	Shoulders
Navigate the SuppVersity EMG Series - Click on the desired body part to see the optimal exercises.

Gaspari Nutrition Detonate XTreme Series Episode 2 - Delt Domination

Advanced Trainee High Volume Boulder Shoulder Routine

Reverse Rear Flyes
Warm Up: Rotator Cuff; Sets 1-2: 12-15 reps; Set 3: 12-15 Reps; Double drop set, Drop weight twice: 10-12 reps

Barbell Military Press
Warm up: 20 reps; Set 1: 12-15 reps; Set 2: 10-12 reps; Set 3: 10-12 reps

Front Lateral Raise
Warm Up: 15-20 reps; Set 1: 8-10 reps; Set 2: 8-10 reps; Set 3: (Drop Set) 8-10 reps; Drop weight: 6-8 reps

Side Lateral Raise
Set 1: 10-12 reps; Set 2: 10-12 reps; Set 3: (Drop Set) 8-10 reps; Drop weight: 8-10 reps; Drop weight: 8-10 reps

Superset:

Standing Shoulder Press
Set 1: 8-10 reps; Set 2: 12-15 reps; Set 3: 20 reps

Upright Row
Set 1: 12-15 reps; Set 2: 12-15 reps; Set 3: 12 reps