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Home » Workout Routines » The Coconut Shoulders Workout! |
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WORKOUT ROUTINES DATABASE
WORKOUTS TO HELP YOU REACH YOUR MUSCLE & FITNESS GOALS.
The Coconut Shoulders Workout!
Workout Summary:
| Training Level: | Intermediate | |
| Main Goal: | Build Muscle | |
| Days Per Week: | 1 | |
| Workout Type: | Single Muscle Group | |
| Designed By: | Damien Mase |
Description of Workout:
The coconut shoulders workout is a 3 weekly cycling workout designed to pack some mass on your shoulders and traps. The routine comprises on 3 individual workouts, one for each week. Muscle shocking techniques like drop sets, slow reps and supersets are also used. This workout is not suited for beginners, if you're a beginner check out the beginners workouts page.
Workout Notes:
- 5-10 min warm up and stretch before each workout.
- Strict technique on all exercises. (see shoulder exercises)
- Aim to improve at least one aspect of your workout each week.
Weekly Workout Routines:
| Week 1 - Heavy Week | ||
| Shoulders |
||
| Exercise | Sets | Reps |
| Military Press | 3 | 8 |
| Seated Dumbbell Press | 3 | 10 |
| Seated Dumbbell Lateral Raise (standing shown) | 3 | 12 |
| Dumbbell Reverse Fly | 3 | 12 |
| Traps | ||
| Exercise | Sets | Reps |
| Dumbbell Shrug | 3 | 8 |
| Smith Machine Upright Row | 3 | 12 |
| Workout Notes: |
||
| Week 1 we're looking to go heavy on the compound exercises for 8 strict reps. Lateral and reverse fly exercises should be done slowly with ultra strict form, weight is not important. One minute rest between sets. | ||
| Week 2 - Traps Shock Week | ||
| Traps |
||
| Exercise | Sets | Reps |
| Upright Row/Barbell Shrug Superset (see notes) | 4 | 8/MAX |
| Shoulders | ||
| Exercise | Sets | Reps |
| Arnold Press | 3 | 8 |
| Cable Front Raise | 3 | 12 |
| One Arm Cable Lateral Raise | 3 | 12 |
| Dumbbell Reverse Fly | 3 | 12 |
| Traps superset: Upright row with heavy weight for 8 reps, then straight into barbell shrug with the same weight. Very important that you hold the top position for a count of 4 and lower slowly. This gives you a rep timing of 1-4-2. The weight should be light to shrug, so do as many reps as possible. Shoulder exercises: Strict for and slow rep timing on all exercises. |
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| Week 3 - Shoulders Shock Week | ||
| Shoulders |
||
| Exercise | Sets | Reps |
| Dumbbell Press/Barbell Front Raise superset | 4 | 8/12 |
| Dumbbell Lateral Raise Drop Set | 4 | Max |
| Dumbbell Reverse Fly Drop Set | 4 | Max |
| Traps | ||
| Exercise | Sets | Reps |
| Barbell Shrug | 3 | 12 |
| Cable Upright Row | 3 | 10 |
| Workout Notes: |
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| Superset: Heavy presses for 8 reps (you should only just be able to push out the last rep) then straight into barbell front raise for 12 slow reps. Rep timing for barbell front raises is 2-2-2. This should burn! Drop sets: Start off with a weight you can do for 8-10 reps and drop down doing maximum reps on each weight you drop to. Aim for minimum 3 drops. |
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REPEAT WORKOUT FROM WEEK #1...
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