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Pete Sisco's
Maximum Strength
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Weight
Training Routine & Deltoid Muscle Workout- Part 8
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Weight
Training Routine - Shoulder Muscle (Deltoid)
Your shoulders (deltoid) has three heads:
anterior (front), lateral (side), and posterior (back).
The main function of shoulder muscle is to move your
arms. The anterior deltoid raises your arm in front, lateral
head moves your arm up to the side, and the posterior head
moves your arm to the rear.
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Basically, there are two kinds of exercises
to train the delts: straight arm raises, and presses. The
best mass builders for shoulders are pressing exercises
like military press, and dumbbell press, while straight
arm raises work better to isolate the individual heads.
I trained my shoulders on thursdays each
week, and during weeks 2 to 5, I had added some calf training
in after my delts. See it mentioned in part
5 - leg workouts. So I won't talk about calves here.
As with my other days, I had a slightly different routine
for the odd and even weeks, see charts below: Week 1, 3, 5 |
| Exercise |
Week 1 |
Week 5 |
Seated DB press
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3 X 5, 4, 3 (80's) |
3 X 4 (85, 85, 80) |
Military press (smith)
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3 X 6, 6, 5 (165) |
2 X 5 (175) |
Reverse pec dec
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3 X 8 (140) |
3 X 6 (150) |
Side laterals
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3 X 6 (25's) |
3 X 6 (30) |
Hack squat calf raises
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n/a |
4 x 12 (405) |
Seated calf raises
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n/a |
3 X 10 (145) |
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Week 2, 4, 6 |
| Exercise |
Week 2 |
Week 6 |
Military press
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3 X 5 (175) |
3 X 5 (185, 185, 175) |
Arnold press
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3 X 5 (50's) |
3 X 5 (50) |
Bent over flies (laterals)
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3 X 8 (25's) |
3 X 8 (25) |
Side laterals
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3 X 6 (25's) |
3 X 6 (30) |
Standing calf raises
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3 x 10 (200) |
3 x 15 (200) |
Seated calf raises
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2 X 10 (145) |
3 X 12 (145) |
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Shoulder Muscle (Deltoids) Workout
There is a great variety of pressing exercises you can
perform to train your delts such as military press, clean
and press, dumbbell presses, behind the neck press, arnold
presses and standing presses. The main pressing exercises
I used were dumbbell presses, military presses (both machine
and free weight), and arnold presses.
There are also many arm raise exercises such as standing
or seated side lateral raises, cable front or lateral raises,
standing or seated front raises, standing or seated bent
over dumbbell lateral, lying side laterals, and reverse
pec. The main arm raise exercises I used are side laterals,
reverse pec dec, bent over lateral raises.
Warmup The Deltoid Muscle
I always start off by warming up the shoulders and the
rotator cuffs. I grab a set of 5lb dumbbells, and do 8 to
10 reps of side laterals, front raises, and then standing
presses. Then I slowly make large circles with my arm, 6
reps rotating forward, and 6 reps rotating backward - this
is done with both arms.
After this preliminary warmup, I'll then warmup with the
exercise I plan on doing 1st that day, and that would be
seated dumbbell press for odd weeks, and military press
for even weeks.
Seated Dumbbell Press (odd weeks)
- Start off with 40's, and do 10 reps
- Next set is done with 60's for 6 reps
- After the first 2 warmup sets with lighter weights,
I go on with the regular weight (85lbs for 3 sets).
The shoulder day is then finished off with machine military
press, reverse pec dec, and then side lateral raises.
Military Press (even weeks)
- Start off with doing 10 to 12 reps with just the bar
itself
- Load a 25lb plate each side, and do 8 reps
- Remove the 25lb plate and load a 45lb plate and do 6
reps
- Finally, add on the remaining weight (to 185lbs) and
perform 3 sets
The even week shoulder workout is then finished off with
arnold presses, bent over flies, and side lateral raises.
>> Continue
to part 9 (arms) |
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Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
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- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.
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