Build up your shoulders with this high-intensity workout by Eric Broser.
Exercise Sets Reps
Seated Bent-Over Dumbbell Lateral* 2 10–12
Seated Machine Shoulder Press ** 2 7–9
Standing Dumbbell Side Lateral*** 2 10–12
Wide-Grip Cable Upright Row**** 2 7–9
*Rest-Pause: With this intensity technique, you will choose a weight that will allow you to reach momentary muscular failure in the prescribed rep range (10-to-12 in this case). At that point you will take a 15-second rest and again go to failure with the same weight. Finally, you will take a 30-second rest and then push for as many reps as you can. That is one complete rest-pause set.
**One-and-a-Half Reps: This unique way of performing your reps will most certainly shock the muscle! Begin by pressing to the top, then lower slowly to the bottom and follow with a half press. Lower the weight yet again and then push to the top. That is a single one-and-a-half rep.
***Partial Reps: This technique is great for filling the delts with lactic acid, which produces a powerful growth-stimulating burn. Once you have reached momentary muscular failure (with a complete range of motion), you will then continue performing partial reps until the point you can barely move the weight even an inch.
****Drop Sets: This classic intensity technique has been around for decades but is still one of the best ways to ignite hypertrophy in a lagging muscle group. Choose a weight that has you reach momentary muscular failure in the prescribed rep range (seven-to-nine reps in this case). Once you can no longer do a full-range repetition in strict form, immediately drop the weight by about 20-to-30 per cent and once again go to failure.