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Arms

WATCH: Classic Shoulder Workout For BIG FULL Shoulders

F.V. Team

Written by F.V. Team

Last Updated onMay 3, 2017

Shoulder strength has been a primary goal since man first hurled a stone.

Shoulder Workout

  • Side Lateral Raise
    5 sets, start with 20, end with 12 reps
  • Incline Side Lateral Raise
    3 sets, 12-15 reps
  • Wide-grip upright row
    4 sets, 20, 15, 15, 12 reps
  • Front Raise Dumbbell
    4 sets, 20, 15, 15, 12 reps
    –superset–
    Close-grip upright row
    4 sets, 20, 15, 15, 12 reps (hold the bar few inches from body)
  • Rear delt cable flyes
    3 sets, 20, 15, 15 reps
  • Face-pull machine
    5 sets, 30, 30, 20, 20, 15+ reps
  • Shrugs
    4 sets, 20, 15, 15, 12 reps
  • Close-grip preacher ez-bar curl
    4 sets, 20, 15, 15, 12 reps
  • Preacher Dumbbell Curl
    3 sets, 15, 15, 12 reps
  • Seated Concentration Curl
    3 sets, 15, 15, 12 reps

The above video from VintageGenetics use the basic principles from the Golden Era of bodybuilding to craft a physique like the ones from the old days.

 

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