Best Shoulder workout for Mass and Definition

Today I trained shoulders. I mixed the program of Gunter Schlierkamp with some parts of Kai Greene’s shoulder program. Had a great pump in the shoulders.

I started with

Front Press Smith Machine:

First Set:        12 reps
Second Set:     10 reps adding more weight
Third Set:     8 reps adding more weight
Fourth Set:     6-8 reps adding more weight and going to failure

Dumbbell Upright Rows:

First Set:         15 reps
Second Set:     12 reps adding more weight
Third Set:     10 reps adding more weight
Fourth Set:     6-8 reps adding more weight and going to failure

The I did the exercises as seen in the below video:

httpv://www.youtube.com/watch?v=_6F4TdRCDC4

Food and water intake as described in my book. But I am taking more whey protein. Cardio is now in the evening 30 min on a stationary bike with a pulse at about 120 beats per minute. Goal is to get through the South African winter without gaining fat 😉

Let me know how you train your shoulders.

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