Abel Albonetti takes you through another killer high-volume shoulder workout.
► Abel Albonetti’s 30-Day Shoulder Training Program: https://bbcom.me/3iAivuC
► 10-Best Shoulder Exercises for Building Muscle: https://bbcom.me/3yzOEIa
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| Abel Albonetti’s High-Volume Shoulder Workout |
1. Cable Side Raise: 4 Sets | 12-15 reps
Last set is a double drop set
2. Dumbbell Shoulder Press: 5 sets | 8-10 reps
Last set is a single drop set
3. Bent Over Dumbbell Reverse Fly: 4 sets | 10-12
Last set is a single drop set
4. Standing Military Press: 4 sets | 8-10 reps
Last set is a double drop set
5. Dumbbell Front Raise: 4 sets | 10-12 reps
Last set is a single drop set
6. Dumbbell Shrug: 4 sets | 10-12 reps
Last set is a double drop set
7. Machine Reverse Fly: 4 sets | 12-15 reps
Last set is a double drop set
| Lateral Raise |
This is one of the most popular and best isolation exercises in the weight room, but it’s tougher to master than it seems. Beginners usually benefit from two cues: lead with your elbows, and only go down until your arms are about 30 degrees out from your sides. Both will help your raises be better—and more difficult.
| Dumbbell Shoulder Press |
Swapping out the barbell for dumbbells on overhead presses works each side independently, which is great for balanced development. The range of motion is also a bit longer, which can help maximize muscle growth. Pressing in a seated position also removes the lower body, allowing you to focus squarely on the shoulders.
| Military Press |
It was once contested as a powerlift, and with a barbell, remains a popular lift for setting ambitious strength goals. But research has shown that dumbbells elicit a greater degree of muscle activation, even if you can’t lift quite as much total weight.
Pro tip: Be sure to maintain a neutral hip position and learn how to brace your core to protect your lumbar spine. If you spend all of your time injured, you’ll miss out on the gains!
| Rear Delt Fly |
A bent-over version with dumbbells is great, either freestanding or with the head resting on a bench. Just don’t cheat and sling the weights up with poor control! If you’re hitting the rear pec-deck machine, use a neutral or palms-in grip—not palms-down—to maximally activate the muscle.
| Dumbbell Front Raise |
The “why” of this move is simple enough: raising your straight arm directly in front of you activates the anterior head of your deltoids. But it’s not a must-do for everyone! Presses hammer the anterior delts, and these muscles already tend to be disproportionately large among individuals who overdo chest training compared to back training.
So, if you’re only going to do one variation, which one is best? Single-sided dumbbell or cable raises are great because each side works independently, or alternating. This maximizes the mind-muscle connection, but also helps to build balanced shoulders.
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| More Muscle-Building Workouts from Abel Albonetti |
► Super-Pump Arm Workout for Mass: https://bit.ly/3i9TYg8
► Abel Albonetti’s Ultimate Back Workout: https://bit.ly/3x2ta5J
► Abel Albonetti’s Meanest Chest Workout: https://bit.ly/3i9pRFj
00:00 – Intro
01:40 – Shoulder Workout
#shoulderworkout #workout #bodybuilding
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