Training

The Shoulder King

Steve Kuclo makes a strong set of delts even stronger.

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DEVELOP ALL THREE HEADS OF THE DELTOIDS TO LOOK IMPRESSIVE FROM EVERY ANGLE. 

 SHOULDER TRAINING SPLIT 

DELTS

  • Seated Dumbbell Shoulder Press (warmup) SETS: 2 REPS: 15-20
  • Seated Dumbbell Shoulder Press (working sets) SETS: 3 REPS: 12, 10, 8*
  • Standing Dumbbell Lateral Raise SETS: 3 REPS: 10/15/20**
  • Seated Dumbbell 45-degree Lateral Raise SETS: 3 REPS: 12-15
    • superset with Seated Dumbbell Rear Delt Raise SETS: 3 REPS: 12-15

TRAPS

  • Cable Face-Pulls (not pictured) SETS: 3 REPS: 12-15
    • superset with Hammer Strength Shrug (not pictured) SETS: 3 REPS: 15

*Increasing weight on each set (pyramid).

**Kuclo does a “reverse dropset” on each of the three sets, where the weight is decreased and the reps increase on each drop. One set = 50 lb. dumbbells x 10 reps, 40 lb. dumbbells x 15 reps, 30 lb. dumbbells x 20 reps, with no rest between weight changes.

 FLEX  

 

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