I have seen an increase in readers over the last week, so I saw it fit to deliver a message EVERY day of the week now.  So, on Sunday’s, when I would normally take the day off, I will deliver some insight to what I am doing should you wish to implement it into your own routine.

When I first began my fitness journey I loved reading articles in “Health & Fitness”, “Flex” and just about any bodybuilding magazine on what the celebrities and fitness pros were doing in their routine that made them successful.  When I began to understand that I wasn’t just curious on what made them successful, but I was thirsty for new and different routines, that was when I began to test out any and every form of exercise plans and programs I could.  So, I present to you my workout that I enjoyed the most this week.

My priority training has been focused on legs lately with a secondary emphasis on medial delts (side of the shoulders).  I feel like I lost a lot of size over the past few years on my shoulders, so I wanted to start hitting this area heavier, harder and longer to get some good size and great cuts.

Warm-up – 10 minutes – Treadmill – Begin Incline at 5.0% and increase 1% every minute while keeping the speed at 3.5mph.  Hands freely swing at the sides and posture is kept proud throughout.

Set 1 – Dumbbell Lateral (side) Raises @ 10lbs. each side x30 reps
-Smith Machine Bar Shrugs (held behind the back) @ 45lbs. plate each side x30 reps
-Rest 1 minute
Set 2 – DB Lateral Raise @ 25lbs. x15 reps
-SMB Shrugs @ 45lb. & 25lb. plate each side x 15 reps
-Rest 1 minute
Set 3 – DB Lateral Raise @ 30lbs. x15 reps
-SMB Shrugs @ 45lb. & 35lb. plate each side x 15 reps
Set 4 – Single Dumbbell Upright Row @ 60lbs. x15 reps
-Bent Unilateral (one side) Dumbbell Shrug @ 55lbs. x15 reps (repeat movement on the other side)
-Rest 1 minute
Set 5 – Single DB Upright Row @ 70lbs. x15 reps
-Bent Unilateral (one side) DB Shrug @ 55lbs. x15 reps (repeat movement on the other side)
-Rest 1 minute
Set 6 –  Single DB Upright Row @ 80lbs. x15 reps
-Bent Unilateral (one side) DB Shrug @ 55lbs. x15 reps (repeat movement on the other side)
-Rest 1 minute
Set 7 – Cable Crossover, pulley set at shin-height with each arm in1 foot in front of body, Cable Lateral/Rear Raise @ 12.5lb. each side x15 reps
-Dumbbell Shrugs @ 50lbs. each side x15 reps (SLOW)
-Rest 1 minute
Set 8 – Cable Lateral/Rear Raise @ 15lb. each side x15 reps
-Dumbbell Shrugs @ 55lbs. each side x15 reps (SLOW)
-Rest 1 minute
Set 9 – Cable Lateral/Rear Raise @ 17.5lb. each side x12 – 15 reps
-Dumbbell Shrugs @ 65lbs. each side x15 reps (SLOW)
-Rest 1 minute
Set 10 – Machine Reverse Flys – dropset x 10 – start heavy to complete 10 reps, then immediately drop to the next pin selection, repeat 10 reps.  Total repetitions after this set is 100.  Good luck!
Cooldown – Treadmill – 10 minutes – Incline @ 15.0% and speed 3.5mph.  Decrease 1 notch every 30 seconds


-Dale L. Roberts
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Kick ass and take names, ask me again, I’ll tell ya the same.

You should consult a qualified medical professional before starting this or any other health & fitness program.  As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician.  The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein.  Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.