So I like mixing it up. I'm a strong believer in changing your workout every time for several reasons. Firstly it keeps things interesting, secondly your body, (or at least certainly mine), adjusts and gets used to the same old routines. I watch guys coming in and out of the gym for years achieving very little, even though some of them genuinely do work quite hard. The common thing I find is they do the same thing week in week out. Work hard, but work smart. Do both, you may turn into someone like Viking......

So the last month I've started pushing my shoulders hard again. Had major surgery about 7 months ago, still some pain but all is good, surgeon says I can fill my boots and start hitting it hard(ish) again. He did say no pressing stupid heavy weights, but I'm going to pretend I didn't hear that ;) I hit shoulders on their own once per week, but obviously they get nailed on chest day too. I also train traps at the end usually, but for the purpose of this post, I'm going through my shoulder routine of this morning only.

I've said this before, I believe in heavy, loads of reps, but above all INTENSITY. You guys and girls that take 2 minute gaps between sets aren't on the same page as me. If it works for you, great, but that isn't what this workout is all about. This isn't an "every week" workout, try it out, see how you get on. It isn't for the fain hearted. See if you can keep up with an "old man" lol.....

Warm up - Rotator cuff exercises, light Hammer strength presses (40,60,80kg)

Exercise 1 - Upright barbell rows, drop sets. 80kgx10, 60kgx10, 40kgx12, 25kgx15. Complete drop set x3, 1 minute rest between sets.

2 minute rest.

Exercise 2 - Side lateral raises, drop sets 25kgx10, 17.5kgx10, 12.5kgx10, 7.5kgx15. Complete drop set x3, 1 minute rest between sets.

2 Minute rest

Exercise 3 - Front barbell lateral raises, drop sets 50kgx10, 35kgx10, 25kgx12, 15kgx15. Complete drop set x3, 1 minute rest between sets.

2 minutes rest

Exercise 4 - Bent over rear delt dumbbell flyes, drop sets 30kgx10, 20kgx10, 15kgx12, 10kgx15, complete drop set x3, 1 minute rest between sets

2 minutes rest

Exercise 5 - Shoulder press. (I use the hammer strength machine, dumbbell presses are still tricky for me so prefer the groove of the machine). Standard sets here until the end. 100kg x12, 120kgx10, 140kgx8, then one big drop set at the end culminating in 30kg for 20-25 reps to get a load of blood into the muscle.

2 minutes rest

Exercise 5 - Cable face pulls to nose, 1 big drop set. Not sure on weight, Max x6, drop x8, drop x10, drop x12, drop x15, then very light and smash out 20-25 reps to get blood into the muscle.

This workout should give you a hard time. It's not about weight here, it's about intensity and volume. People often comment on the quality of my shoulders and my quads. Hopefully this will help you achieve your goals as if you run this every 4-6 weeks you'll know you've done a shoulder workout. No wimping out, man up and hit it hard and make 'em grow.