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)
- Set up the bar just below shoulder level. You are going to ramp up from blank to your 70-75% of your OneRepMax.
- 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#
- 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!