Here is my shoulder workout as promised.

I woke up this morning at 4.30am for 60 minutes cardio then went to work for the day. 4pm arrived and it was time for my shoulder workout followed by calve training and then followed by 45 minutes of cardiovascular training – again!

My shoulder workout was as follows:

Light shoulder machine press 3 x 30 reps

Hammer strength shoulder press
1) 2 plates side – 15 reps
2) 3 plates side – 12
3) 4 plates side – 10 then dropped to 2 plates – 10 reps

Dumbbell side lateral raises
1) 10kg – 20
2) 15kg – 15
3) 20kg – 10
4) 20kg – 10

20kg disc front raise – 4 x 15 reps

Barbell shrugs
1) 100kg – 15
2) 140kg – 15
3) 180kg – 10
4) 180kg – 10

I am adding some more drop sets in this year to add more detail to my physique and when doing drop set I do the lighter weight very slowly spending more time under tension. This has given me a very different look this year in terms of hardness, which is something I am really trying to nail this year.

Standing calve raises – 4 sets 20 reps

Seated calve raises – 4 sets 20-30

45 minute treadmill walk at incline of 7 trying to target my glutes/hamstring tie in this year. This does not come easy for most people, including me! So this has to be worked on, it is now an area the judges are looking at more and more as it becomes more commonly seen on competitors. Like everything in bodybuilding, things are changing all the time and expectations from those on stage become greater year after year.

The shoulders should never be overlooked or underestimated, they are seen from the front, the side and the rear, no matter what body part you are being asked to show the judges. A good shoulder workout is imperative in building big deltoids which add to the width of your physique and play a big part in the illusion of size that is needed to make your shoulders look wider and in turn give the illusion of a smaller waist, thus accentuating your V-taper.

Never sacrifice good form for a bigger weight in a shoulder workout, the shoulder is an open joint with 360 degree rotation due to it being an open joint. This makes the shoulders more susceptible to injury of the muscles and tendons that hold it all together.

Shoulder injuries are all to common and are often misdiagnosed due to the number of things that can possibly go wrong.

Hunni Glanville IFBB Pro.

Hunni side delt training