Thursday- Shoulder pump

 Pre Training

Acquire adequate rest per usual. Make sure your hydrated and properly recovered before completing the workout.

Training 

When completing a shoulder workout its is critical to focus  on form and not over-all weight when dealing with a majority of these exercises. A lot of athletes try to press too much weight or don't properly warm their shoulders/ neck up before  training their shoulders or traps. This can result in injury if not done correctly. Do the normal shoulder arm circles/ along with neck holds with your chin to chest, ear to shoulder left and right, and the  head all the way back to properly warm up.

Thursday- Shoulders

The first exercise will  be a super set with side dealt dumbbell raises and front dealt raises. These exercises are meant to be preformed with a lighter weight controlling the range of motion. Do 5 sets aiming for 20+ reps for every  single set. If you can't get  to 20 reps without failure lower the  weigh in  5 pound increments.

 Next will be dumbbell or barbells shoulder press. Complete 1 set for 12+ reps to properly focus on the form and muscles being recruited throughout the movement. Next do 3 sets of 10-12 with 1 final set of 6-8 reps with a heavier weight.

The next exercise will be shrugs, focusing on  the trap muscles. Use a moderate weight and complete 4 sets of 10-12 with a 5th set being a burnout of 20+ reps.

The next two exercises will focus on the rear delta of the shoulders. Do seated dumbbell reverse flies, Use a moderate weight for 5 sets of 10-12+ reps but no more than 20 reps. If you're able to do 20 reps the weight is too light.

Standing rope face pulls for sets of 15. Do a total of 5 sets, focusing on the stretch and squeeze of the movement as rear deal'ts are a difficult muscle to feel working. 

Finally you will be hitting an exercise called upright rows, disclaimer if this exercise feels painful or uncomfortable on your shoulders substitute it for something else such has Arnold shoulder press. 

When completing up right rows make sure to keep your feet planted and don't use them for momentum to get the weight up. Complete a total of 5 sets with reps ranging from 10-12 for the first 3 sets. Aim for 6-8 reps for the remaining two sets.