Name: Playbook - Samantha Skolkin - 45 Min Shoulder Pump Workout 🔥
Uploaded: 2021-10-04T22:14:58.293Z
Duration: 45 min
Description: 45 Min Shoulder Pump Workout 🔥

Hello! Ready to kill your delts with me? 😈

*These workouts don't include warm-up sets. Do as many as you need, but never take warm-ups to muscle failure!*

When it comes to building a strong and aesthetic physique, nothing is more important than sculpted shoulders.

There are several shoulder workouts out there that lack variety and only develop the middle section of the delts. If you want defined shoulders, it’s important to focus on developing all 3 sections of the deltoid muscle: lateral, anterior and posterior. 

In my 45 min shoulder workout, we cover every area of your shoulders.

This is the perfect workout to do if you just want to focus on one body part and you don’t have a lot of time to spend at the gym.  I pack a lot into the 45 minutes. There will be drop sets and failure sets. 

We are going to focus on high rep with minimal rest time. Prepare to feel the burn 🔥 

Let’s go!!!

While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.

Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.

Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.

Now, exhale and push the dumbbells upward until they touch at the top.

Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.

Seated DB overhead Press

You will be doing 4 standing lateral raise drop sets! (I demonstrate 3 quick reps per drop set as an example in the video otherwise it will take too long.)

Tip: Lay your dumbbells out in front of you on a bench. 

You will need your heaviest set of dumbbells, lighter set and your lightest set of dumbbells. 

Set 1: Do 10 reps with heaviest set of dumbbells, drop to your next weight down and do 10 more sets, drop to your lightest pair of dumbbells and finish with 10 more reps. 

30 total reps = 1 set!

You’re doing 4 sets! That’s 120 total reps!

1 minute rest in between sets. 

Try not to stop when it start to burn! Pick your weights carefully. This is going to give you a SICK pump!

Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. 

While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass.

Continue to go up until you arms are parallel to the floor.

Lower the dumbbells back down slowly to the starting position. Repeat for the recommended amount of repetitions.

***In this case, we are doing a drop set so make sure you have all of your weights in front of you to immediately go down the line to the next weight until you are finished. That is one set. It should BURN!!!***

Standing DB Lateral Raise (dropset)

Standing DB Lateral Raise *DROPSETS* each set!

Hold the rope with your palms facing each other

Raise until shoulder height pausing at the top 

Lower with a slow controlled motion

Rope Cable Front Raise

Adjust the handles so that they are fully to the rear.

Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level.

Grasp the handles with your hands facing inwards. This will be your starting position.

In a semicircular motion, pull your hands out to your side and back, contracting your rear delts. 

Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint. 

Pause at the rear of the movement, and slowly return the weight to the starting position.

Reverse Fly Rear Delts

45 Min Shoulder Pump Workout 🔥

I Love This workout. Absolute killer Leg Workout 💪🏻

Vanessa

Courtney Hawkins

Nancy

Posterior Leg Day! 🍑🦵

INTENSE Leg Day!! 😈

It was great. I guarantee my glutes are sore. I added a 10 min elliptical warm up and lat pull downs just because I am trying to add in back work 3 times a week to grow my back.

Christina

Maribelle

Looooved this quick but amazing workout, didn’t have much time at the gym so this was perfection, 30 minutes and my legs as shaking so hardddd. Amazing Sammy 😍

45 Min Shoulder Pump Workout 🔥

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