Workout Summary
- 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
Workout Description
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.
| Exercise | Sets | Reps |
|---|---|---|
| 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 |
7 Comments
On the military press, what is the reason for not going to full extension and locking out the arms? Is this a flexibility issue on his part? Seems like really horrible form and seems to be placing the spine in a very bad position.
Lyell,
It is likely an issue with thoracic extension and perhaps shoulder flexion. It's not the safest way to overhead press by any means but many bodybuilders still utilize it.
Its about constant tension on the muscle. Full extension is dangerous with shoulders and does nothing to build muscle. You would have to see David, train with him in person to understand the size and strength of this beast. I know David personally. He has trained over 110 people in Austin, Texas where I trained with, and was advised him. He has helped changed a lot of lives there, where many achieved their dreams of turning professional.
He's my big brother, used to lift with him when he was back home and he was great at motivating and presenting his different workouts. Good to see him sharing his knowledge.
I really liked his presenting style. Really down to earth. It would be great if he did some more quick workouts for areas like chest and back.
I tried this workout on the weekend and it def gets my seal of approval. The military press sets were brutal!
Good clip illustrating how effective a short duration workout can be. Interesting seeing how little extension David uses on the military press, I must try that!!