- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week1
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Cables, Dumbbells
- Target Gender Male & Female
- Workout PDF Download Workout
Pressed for time at the 2015 Arnold Classic this year, Purus Labs-sponsored bodybuilder David Schachterle only had a small window in his busy schedule to get a workout in so he decided to work his shoulders.
David kicks off the routine with Military Presses, pyramiding from 45lbs to 315lbs and ending the exercise with a failure set (about 25-30 for David). Side Laterals were next, an exercise that David states are more important than any other shoulder-building exercise. He performs 4x12 pyramiding 55lbs to 70lbs, and follows those sets with 1x10 at 50lbs, 1x10 at 40lbs, and 1x20 at 30lbs.
Moving along, David blasts his rear delts with 3x15 of Bent-Over Rear Delt Raises on each arm to ensure that he concentrates more on targeting that specific muscle. Finishing the routine are Cable Upright Rows to continue working the deltoids, which David advises should be done with proper form, or else you'd miss working the deltoids and end up working out your back.
|Military Press*||4||12, 8, 4, 2|
|- Burn Out (Failure)||1||25-30|
|Dumbbell Lat Raise*||4||12|
|- 4 Set Rack Drop||1||30, 20, 15, 10|
|Single Arm Rear Delt Raise||3||15|
|Cable Upright Row||3||12|