Progressive Shoulder Circuit - AnabolicMinds.com
    • Progressive Shoulder Circuit


      By Mike Simone Men's Fitness



      When you head into the gym, the box, the track or wherever it is that you choose to work out, you've probably got a plan written out, it's on an app or it's mapped out in your head. You've got everything covered from start to finish, except for the intensity. Sure, your intensity can be written and be prepared for, but when it truly shows is when you set the workout log to the side and get to work.


      Here at Men's Fitness, we strive to find and share some of the best tips and tricks to consider when trying to bring your A-game, every time. This week, we've laid out a progressive shoulder circuit to take your training and muscular gains to a whole new level.

      The Progressive Shoulder Circuit


      10-minute warm-up including shoulder circles, light side and front plate raises and foam rolling.
      Routine Goal:


      To progressively add additional reps and additional exercises as you move through the circuit. This routine will test your ability to push through new pain thresholds and provide a new twist to your traditional shoulder workouts.
      Routine Notes:


      1. Set one begins with one exercise. Set two will have two exercises, set three, three exercises, etc.
      2. After each set you will add 5 repetitions to each exercise plus include an additional exercise. [see structure below]
      3. Zero rest in between exercises, 30-60 seconds rest in between sets.
      4. Change the amount of resistance as needed. If you cannot complete the specified number of repetitions, drop the weight or rest 1-2 seconds and complete.
      Routine Structure:


      SET ONE: Barbell Push Press, 5 repetitions.
      SET TWO: Barbell Push Press, 10 repetitions > Barbell Upright Row, 5 repetitions.
      SET THREE: Barbell Push Press, 15 repetitions > Barbell Upright Row, 10 repetitions > Front Plate Raises, 5 repetitions.
      SET FOUR: Barbell Push Press, 20 repetitions > Barbell Upright Row, 15 repetitions > Front Plate Raises, 10 repetitions > Side Lateral Raises, 5 repetitions.
      SET FIVE: Barbell Push Press, 25 repetitions > Barbell Upright Row, 20 repetitions > Front Plate Raises, 15 repetitions > Side Lateral Raises, 10 repetitions > Face Pulls, 15 repetitions.

      Source: http://www.mensfitness.com/training/...oulder-circuit
      Comments 5 Comments
      1. kohai66's Avatar
        kohai66 -
        And pray none asks you to "reach up there and get that, would you?"...
      1. Klunssi's Avatar
        Klunssi -
        too much volume and redundancy
      1. kohai66's Avatar
        kohai66 -
        Originally Posted by Klunssi View Post
        too much volume and redundancy
        Actually, this is a killer workout... Takes 20 minutes or so. And hits all areas of the shoulder cap. My shoulders and traps were so pumped after this I put this as a staple in my schedule. If it's redundant.... Well let's just say it ain't easy...
      1. Klunssi's Avatar
        Klunssi -
        I should have added "for me".

        I'm glad it works for you. Maybe I'll try it when I'm advanced.
      1. kohai66's Avatar
        kohai66 -
        Originally Posted by Klunssi View Post
        I should have added "for me".

        I'm glad it works for you. Maybe I'll try it when I'm advanced.
        I'm definitely not calling myself an advanced lifter, at best intermediate.. What I did have was lagging traps and delts. I add Reeves deadlifts and rack pulls along with this and have seen great results... Keep the weight lower and push thru. I think you'll like it.

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