With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Flex Editor David Baye knows his way around a weight room. The two-time NPC Mr. Wisconsin winner executes his workouts with focus and precision. If you’re in need of fresh workouts to help you reach your own bodybuilding potential, Baye is your guy.
Fortunately, you can do that with this shoulder-blasting workout Baye shares. Give this shoulder blasting workout a go on your next delt day and you can see how he achieved his results for yourself.
Baye’s session is a high-volume workout. Each exercise is performed for four sets with a rep range of 10 to 12 reps. This is a great rep range to help build size in the shoulders without overwhelming the shoulder joints with heavy weight.
Baye sits on a seated bench with dumbbells and focuses on pressing straight up when doing this compound movement. He stops short of locking out the triceps which can help keep the tension on the shoulders.
With a slight bend in the elbow, Baye lifts the dumbbells out to the sides until the upper arms are parallel to the floor. This keeps the emphasis on the side head of the deltoids.
Having an EZ-Bar allows both shoulders to work together while lifting one object. This movement targets the front delts very well.
The upright row can work both the rear and side delts. Using a cable keeps the resistance on the shoulders from start to finish. Perform the exercise with a show and consistent tempo.
The rear delts can be a challenging area to isolate. Baye pulls the handles as far back as he can to maximize the contraction and establish the mind-muscle connection.
Shrugs target the traps which can be trained with either the shoulders or the back. Using a barbell allows you to use more volume and target the upper and middle portion of the traps.