Workout Routines

Killer Instinct Shoulder Workout

For IFBB Physique Pro Matt Christianer, the best plan of attack is really no plan at all.

IFBB Pro Matt Christianer
Duration 45 min
Exercises 5
Equipment Yes

Even before Matt Christianer became the first-ever IFBB Physique Pro in 2011, the fitness model knew the importance of staying ripped. “I’ve been walking around at 6% body fat since 2009,” Christianer says. ”Someone will get sick and I’ll get a phone call at 10 p.m. asking me to shoot tomorrow.”

It’s hard to believe anyone could maintain that level of shape by feel, but Christianer is attuned to his body’s needs.

“I do what I consider instinctive training,” Christianer says. “When I enter the gym and feel strong, I hit my weak points, and when I show up and feel weak, I hit my stronger muscles. “Life is unexpected; I don’t like to follow any plan that’s set in stone.”

BOUNCE BACK: Christianer broke his hip and leg in a 2001 car accident. A month later, he was training his upper body in a wheelchair.

Christianer's Top 3 Competition Tips

1. FIND THE ONE: If hiring a coach, pick one and follow him to the T. Don’t combine advice from different sources.

2. DON’T RUSH: Take 16 to 20 weeks to prepare for a show; you should already be stage-ready two to three weeks before a contest.

3. HAVE FUN: Being onstage is an energy exchange. Take the crowd’s energy and project it back to the judges.

Matt's Stats

AGE: 31
HEIGHT: 5'8"
WEIGHT: 180 lbs
RESIDENCE: West Hollywood, CA
SPONSORS: Six Pack Fitness, Faith for Fit Meals,

The shoulder workout below is an example of one of Christianer’s “instinctive” routines. Do the last set of each move to failure.

The Workout

Exercise 1

Behind-the-Neck Shoulder Press How to
Behind-the-Neck Shoulder Press thumbnail
6 sets
10-15 reps
1 min rest
Perform on a Smith Machine. Last set is a dropset.

Exercise 2

Bus Driver You'll need: Weight Plates How to
Candice Lewis-Carter Bus Driver Exercise thumbnail
5 sets
12 reps
1 min rest
Bring a weight plate to eye level and twist to each side as if you’re turning a wheel.

Exercise 3

Military Press You'll need: Barbell How to
Military Press thumbnail
5 sets
8-12 reps
1 min rest
Perform on a leg press machine. Kneel where your butt would normally be. Place hands wide and high on the platform and press. Spotter is necessary.

Exercise 4

Seated Lateral Raise You'll need: Dumbbells, Bench How to
Seated Lateral Raise thumbnail
4 sets
10-15 reps
1 min rest

Exercise 5

Machine Reverse Flye
exercise image placeholder
6 sets
10-15 reps
1 min rest