1. Side Lateral Raise – As many reps as possible in 3 min. taking 3-sec. rests as needed
2. Poston Press – As many reps as possible in 90 sec., taking 3-sec. rests as needed
3. Machine Shoulder (Military) Press – As many reps as possible in 60 sec. taking 3-sec. rests as needed
4. Upright Barbell Row – As many reps as possible in 60 sec. taking 3-sec. rests as needed
5. Seated Bent-Over Rear Delt Raise – As many reps as possible in 60 sec. taking 3-sec. rests as needed
6. Dumbbell Shrug – 3 sets, 20 reps
7. Barbell Shrug Behind The Back – 3 sets, 20 reps
At first glance, this workout looks pretty mellow: Seven exercises with a 2.5-minute rest period between each one. A piece of cake! But then you start the first set, and that cold feeling starts to creep up your spine. “What have I gotten myself into?”
If you’re looking for a workout that will force shoulder growth, IFBB pro-Jason Poston has created just the thing. There are a modest number of exercises—nothing crazy—and you do get a lot of rest in between them, but the way he structures the sets will have you begging for mercy.
Dumbbell Lateral Raise:
The goal of this exercise is to get in as many reps as you can in 3 minutes—using the same weight for the entire interval, if possible. Keep going until your form starts to fall apart. Then, take a 3-second rest, pick up the weight, and start again.
If you discover you started with too much weight, you might want to use the drop set technique: Lift as much as you can with one weight, then switch to a lower weight to finish the interval. The main point, though, is to lift as much as you can, and don’t rest any longer than 3 seconds. Finish up, then sit back and enjoy 2-1/2 minutes of rest before the next exercise.
It stands to reason Poston would include this exercise in his shoulder workout; he invented it because he wanted something that would hit all three delt heads in one movement. Start in the traditional Arnold position, but instead of taking the dumbbells all the way up and locking out, simply rotate your shoulders and elbows back. As you do this, squeeze your scapulae and rear delts, then rotate back to the starting position. You’ll quickly notice that your arms and shoulders will be under constant tension for the entire 90 seconds.
Machine Shoulder Press:
Poston has you use the machine on this one so you won’t have to worry about stability as you rep out for 60 seconds. He suggests starting with a weight that’s 70 percent of your 1RM. Keep going until failure, take those 3 seconds to pull yourself together, then finish up strong. If your shoulders weren’t feeling it before, they are now.