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- Dec 11, 2008
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I always had hard time building my shoulders. Well last night i decided to do something different. I did one of Milos Sarcevs shoulder workouts, and damn, i cant move my arms today.
It did take 1.5 h to finish all but i was so sore, pumped and in good pain
I found this workout on his website.
1. Standing Military Press (in cage)
2 x 15 warm up sets
3 x 12, 10, 10 working sets (heavy)
2. Barbell Upright Rows
3x8-10 working sets (heavy)
1x 30 (moderate weight)
3. Incline Dumbbell Side Laterals
3x10 (moderate weight, strict form)
I call these the "dislocate your shoulder" exercise. These are just side laterals done on an incline bench done in a faily slow pace. With dumbbells straight up overhead and touching, slowly drop your arms down until near horizontal (with elbows slightly bent) then repeat.
4. Seated Dumbbell Laterals - Side/Front
3x10 (moderate weight, strict form)
This is a 2-part exercise working the side delts. With dumbbells down at your sides, lift straight out to your sides then while in up position, move arms horizontally together until the dumbbells are straight out in front of you and touching. Return arms horizontally to the side then lower dumbbells and repeat.
5. Seated Dumbbell Laterals - Front/Side
3x10 (moderate weight, strict form)
Similar to the prior exercise, this is also a 2-part exercise done exactly the same, only in reverse sequence. With dumbbells at your sides, lift straight out in front of you until bells touch, then while in up position, spread arms out horizontally then lower dumbbells all the way down. Repeat sequence.
6. Standing Dumbbell Side Laterals
3x10 (heaviest dumbbells, power move)
It is o.k. to use your body to assist in “heaving” the dumbbells up and out. This isn’t about strict form, this is a power movement.
7. Standing Dumbbell Front Laterals
3x10 (moderate weight, strict form)
Milos called this the “karate kid” style movement because of the way the arms move up. It’s almost impossible to describe so I’ll just leave it at that until we can translate it into QuickTime movies.
8. Seated Dumbbell Laterals and Rear Laterals (superset)
3 sets of 10 reps for each movement
Grab 2 sets of dumbbells and head to the incline bench. Grab the lighter set of dumbbells and set your ass on the incline part of the bench about half way up. With the dumbbells near your ankles, stay in a leaning forward position as you raise the dumbbells straight out to your sides. For the second movement, grab the heavier dumbbells and perform rear delt laterals, maintaining the same leaning forward position.
9. Cable Crossovers on Incline Bench (face up)
3x10-12 (moderate weight, controlled, strict movement)
Position an incline bench between the cable pulleys. Start with arms holding pulleys in a crossed position over your chest. Slowly pull the cables apart with nearly straight arms. Slowly return to starting position until arms are fully crossed over as far as you can go.
10. Cable Crossovers on Incline Bench (face down)
3x10-12 (moderate weight, controlled, strict movement)
Nearly identical to the prior exercise, only do the movement face down.
11. Seated Barbell Shrugs (with shrug bar)
4x10 (heavy weight)
You will need the special barbell shrug bar for this. It allows you to comfortably shrug while seated.
It did take 1.5 h to finish all but i was so sore, pumped and in good pain
I found this workout on his website.
1. Standing Military Press (in cage)
2 x 15 warm up sets
3 x 12, 10, 10 working sets (heavy)
2. Barbell Upright Rows
3x8-10 working sets (heavy)
1x 30 (moderate weight)
3. Incline Dumbbell Side Laterals
3x10 (moderate weight, strict form)
I call these the "dislocate your shoulder" exercise. These are just side laterals done on an incline bench done in a faily slow pace. With dumbbells straight up overhead and touching, slowly drop your arms down until near horizontal (with elbows slightly bent) then repeat.
4. Seated Dumbbell Laterals - Side/Front
3x10 (moderate weight, strict form)
This is a 2-part exercise working the side delts. With dumbbells down at your sides, lift straight out to your sides then while in up position, move arms horizontally together until the dumbbells are straight out in front of you and touching. Return arms horizontally to the side then lower dumbbells and repeat.
5. Seated Dumbbell Laterals - Front/Side
3x10 (moderate weight, strict form)
Similar to the prior exercise, this is also a 2-part exercise done exactly the same, only in reverse sequence. With dumbbells at your sides, lift straight out in front of you until bells touch, then while in up position, spread arms out horizontally then lower dumbbells all the way down. Repeat sequence.
6. Standing Dumbbell Side Laterals
3x10 (heaviest dumbbells, power move)
It is o.k. to use your body to assist in “heaving” the dumbbells up and out. This isn’t about strict form, this is a power movement.
7. Standing Dumbbell Front Laterals
3x10 (moderate weight, strict form)
Milos called this the “karate kid” style movement because of the way the arms move up. It’s almost impossible to describe so I’ll just leave it at that until we can translate it into QuickTime movies.
8. Seated Dumbbell Laterals and Rear Laterals (superset)
3 sets of 10 reps for each movement
Grab 2 sets of dumbbells and head to the incline bench. Grab the lighter set of dumbbells and set your ass on the incline part of the bench about half way up. With the dumbbells near your ankles, stay in a leaning forward position as you raise the dumbbells straight out to your sides. For the second movement, grab the heavier dumbbells and perform rear delt laterals, maintaining the same leaning forward position.
9. Cable Crossovers on Incline Bench (face up)
3x10-12 (moderate weight, controlled, strict movement)
Position an incline bench between the cable pulleys. Start with arms holding pulleys in a crossed position over your chest. Slowly pull the cables apart with nearly straight arms. Slowly return to starting position until arms are fully crossed over as far as you can go.
10. Cable Crossovers on Incline Bench (face down)
3x10-12 (moderate weight, controlled, strict movement)
Nearly identical to the prior exercise, only do the movement face down.
11. Seated Barbell Shrugs (with shrug bar)
4x10 (heavy weight)
You will need the special barbell shrug bar for this. It allows you to comfortably shrug while seated.
