Shoulder Day Baby!
Shoulder day is 100% my favorite day. Plus it’s the body part that I’m focusing the most and working on the most.
It’s a huge part of the male physique and getting the V-taper and Greek God style physique most men are looking for in the gym.
The V-taper I’m referring to is a slim, toned waist with broad shoulders, wide lat (back) muscles, and a strong chest.
Specifically, I’m trying to round out the shoulders to get what some individuals call, Boulder Shoulders.
But in all honesty, I like to call them Dwight Howard shoulders. Because look at those bad boys!
The Intense Shoulder Day Finisher!
Anyways, enough about Dwight’s monster shoulders, this finisher is perfect for shoulder day.
A finisher is what I call a high-intensity circuit or exercise at the end of a workout. The goal is to burn out a certain part of your body (or the whole body) and ensure you get your heart rate up.
This will do two things:
- Boost some extra calories as High-Intensity Interval Training is known to continue to burn calories during the recovery period more than steady-state cardio (just sitting on the treadmill).
- Gives you an extra feeling of accomplishment. Nothing feels better than leaving the gym out of breath and dripping sweat. Proves you came, saw, lifted, and conquered!
This one focuses around the shoulders. Getting the front delts as well as full upper body involved in the Battle Ropes and Ball Slams. While incorporating your back and rear delts in the Burpee Pull-ups.
Run 5 rounds at the end of your shoulder day to feel the calorie and muscle burn! 🔥
Burpee Pull-ups – 10
- Begin standing under a bar with your legs shoulder-width apart. This will be your starting position.
- Descend into a squat by pushing your hips and butt backward. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. This should be done quickly.
- From this position, press up like you’re doing a push-up and push your hips up. Jump your feet under your hips and begin to stand as you prepare to jump up.
- Finish the movement by jumping in the air and bringing your hands over your head to grab a stronghold on the bar. Immediately pull yourself up until your chin is just above the bar. This is one repetition.
- Descend from the pull-up by allowing your arms to extend and then let go of the bar to return to the ground. Repeat for the recommended number of repetitions.
Ball Slams – 10
(Video by Ezia Coach – I do not own this video)
- Hold a medicine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
- Initiate the countermovement by raising the ball above your head and fully extending your body.
- Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.
- Receive the ball with both hands on the bounce and repeat the movement.
Single Arm Battle Ropes – 15 seconds
(Video by Critical Bench – I do not own this video)
- For this exercise, you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
- Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
- As you let that arm drop to the starting position, raise the opposite side.
- Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.
5 Rounds And Finished!
*All directions are owned and created by Bodybuilding.com. I don’t own any videos or directions of the workouts on this page and only the combination of the exercises for a shoulder day finisher. No copyright is intended and all credit for directions and videos goes to Critical Bench, Ezia Coach, and Bodybuilding.com.