Shoulders Not Up To Snuff?…’DimeBag’ Them Delts

Shoulders Not Up To Snuff?…’DimeBag’ Them Delts

  • by Matt Jennings
  • April 18, 2016

There are tons of shoulder workouts out there that can definitely produce door wide delts.  And this one is no exception. All you need is about 5:30 minutes, a download of Pantera’s Psycho Holiday , an oly bar, all of your dime plates, a little bit of  masochism … and you will be ready to rock!

You will be shoulder pressing in the rack (standing and strict)

  1. Set up the bar just below shoulder level. You are going to ramp up from blank to your 70-75% of your OneRepMax.
  2. Ramp Up from bar to 70-75% in 20# increments. You are simply adding 2 x 10# plates onto bar until you get to your goal weight.                                                                                                 Here is an example: 45# x 10, 65# x 5, 85# x 3, 105# x 3, goal weight 125#
  3. WORK STARTS HERE: 125# x amrap dump 2 dimes==>105# x amrap dump 2 dimes==>85# x amrap dump 2 dimes==>65# x amrap==>dump 2 dimes Blank (45#) x amrap. Take as little rest as needed ‘ALRAN’ (1-2 minutes) and pick up a 25# bumper/training plate for one nasty set of front raises for 50 reps (don’t be a sissy here…FIGHT… and no-pause allowed!