Aug 21 • General discussion
Bank Holiday Shoulder Sesh!
Pre-Mission (Fuel):
· 1 scoop Pre Workout “Smash It Up” 20 min pre; Swole Creatine — 5 g/day (any time). Hydrate + electrolytes.
Supplement Support (optional):
· Swole Creatine — 5 g/day for ATP output and faster recovery.
· Freak of Nature (Natty) per label (AM/PM)…
· Electrolytes and EAA's intra-workout…
Everything else in the Black Ops Shoulder Giant-Set Gauntlet stays exactly the same—execute and enjoy the sleeve-splitting pumps.
BLACK OPS SHOULDER GIANT-SET GAUNTLET 45–60 min
• Sleeve-splitting volume • Zero fluff—just insane pumps and dense growth.
Pre-Mission (7–10 min)
- Band pull-aparts ×30
- Scap wall slides ×15
- Cable external rotations ×12/side
- Light rope face pulls ×20 (2 sets)
GIANT SET A — LATERAL DELT DOMINATION (3–4 rounds)
No rest between exercises; 90 sec only after the full circuit.
- Seated DB Lateral Raise — 15–20 reps @ 2-1-2 tempo (pause 1s at peak)
- Lean-Away Cable Lateral — 12–15/side (constant tension, pinky slightly higher)
- Machine/DB Partial Laterals (mid-range) — 20–25 reps (short, fast pulses)
- Smith or DB Overhead Press — 8–10 reps @ 3-0-1 (controlled, elbows under wrists)
- Rope Face Pull (high to eyes) — 15–20 reps (externally rotate hard)
Cue: Shoulders down & out, lead with elbows on laterals. Chase the burn but keep form surgical.
GIANT SET B — REAR DELT & SCAP ARMOR (3 rounds)
No rest between; 90–120 sec after the circuit.
- Reverse Pec-Deck — 15–20 reps @ 2-1-2
- Chest-Supported Rear-Delt DB Swings — 20 reps (light, top half)
- High Cable Row to Face — 12–15 reps (elbows flared, squeeze 1s)
- Arnold Press — 10–12 reps (arc smooth; don’t jam shoulders)
- Prone “Y-Raise” on Incline — 12–15 reps (thumbs up, strict)
Cue: Think “spread the floor with your shoulder blades.” Rear delts drive; traps assist, not lead.
FINISHER — MECHANICAL DROP SEQUENCE (2 rounds)
Minimal rest; empty the tank.
- Seated DB Shoulder Press — 10–12 reps→ immediately into
- Seated DB Lateral Raise — 12–15 reps→ immediately into
- DB Partial Laterals — 20–25 reps→ finish with
- Isometric Hold — 20–30 s at ~90° abduction
Optional brutalizer: BFR cuffs on upper arms (7/10 tightness) only for this finisher.
Loaded Stretch & Cool-Down (3–4 min)
- Hang from bar 45–60 s
- Doorway pec stretch 30 s/side
- Sleeper stretch 30 s/side
Execution Rules
- Tempo discipline: control the eccentric—this is where pumps explode.
- Range first, load second: if the humeral head hikes up, the set is done.
- Volume target: 18–22 working sets total across all moves.
- Progression: Add reps before load; when you hit the top of the range on all rounds, nudge weight 2–5%.
- Frequency: 1×/week; optional 12–15 min pump add-on after back or chest (pick any 2 moves from Set A or B).
Shoulder-Friendly Mods
- Cranky AC joint? Swap barbell OHP for neutral-grip DB press or landmine press.
- Limited equipment? Run cables/DBs only; keep the same sequence and rep targets.
Happy Weekend
Hammers
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Bank Holiday Shoulder Sesh!
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