Shoulder Exercises

King T.U.T. Shoulder Workout

Time under tension may just be your key to adding new muscle.

by
Mike O'Hearn Dumbbell Shoulder Press
Duration 1 Day
Exercises 6
Equipment Yes

Time under tension is one of the most underrated ways to build muscle. By holding the top of a lift like a dumbbell shoulder press (just a hair shy of lockout), you ask the muscle fibers in your shoulders to contract harder and longer than they do when you simply bang out rep after rep.

In this particular shoulder workout, we put time-under-tension dumbbell presses at the end of the workout. Doing so demolishes the ego and forces you to use light weight to ensure perfect form. You’ll be sore as hell, but you’ll start growing fast.

This shoulder gauntlet is a major step toward building massive caps.

For more, check out MikeOhearn.com to buy his DVD, Advanced Powerbuilding.

The Workout

Exercise 1

Behind-the-Back Smith Machine Shrug You'll need: Smith Machine How to
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4 sets
20 reps
-- rest

Exercise 2

Seated Rope Face Pull
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4 sets
12 reps
-- rest

Exercise 3

One-Arm Dumbbell Lateral Raise
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4 sets
10 per arm reps
-- rest

Exercise 4

Wide-Grip Upright Half Row
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3 sets
10 reps
-- rest
Take the weight up only halfway. If you’re below 6' tall, put your hands inside the barbell notches. If you’re taller than 6', place your hands outside the notches.

Exercise 5

Plate Raises You'll need: Weight Plates How to
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3 sets
10 reps
-- rest
**Hold a plate with both hands and raise it overhead.

Exercise 6

Seated Dumbbell Shoulder Press You'll need: Dumbbells, Bench How to
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4 sets
5 (each) reps
-- rest
Press both dumbbells overhead. Lower one dumbbell, press it back up, and keep it there. Then lower the other dumbbell and press it back up.
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