SHOULDERS ·

4 EXERCISES FOR SHOULDER GROWTH

Add these four moves from IFBB Pro Samson Dauda to your shoulder workout for bigger delts

SAMSON DAUDA’S SUPPLEMENTS

Samson likes to prepare his intra- and post-workout shakes before heading to the gym. After his supplements are prepared, he sits down to have a high protein meal pre-workout consisting of chicken and rice. He never trains on an empty stomach.

Intra-workout:

  • 1 scoop Sour Peach BLOODSHOT non-stim pump pre-workout
  • 1 scoop of watermelon INTRA[R3] intra-workout
  • 1 tsp Citrulline
  • 1 tsp Creatine
  • 1 tsp Glutamine
  • 1 tsp PeakO2
  • 1 tsp Beta-Alanine

Samson likes to mix a half serving of BLOODSHOT into his intra-workout drink because he feels it gives him a steady release of additional performance ingredients throughout his workout. He also takes full advantage of the STACKED SERIES, adding extra specific ingredients into his intra-workout to help optimize his recovery as well as muscle growth.

Post-workout Shake:

  • 2 scoops of Milk Chocolate ISO[H1] Grass Fed Whey Protein Isolate
  • 1 scoop of Unflavored CDX Cluster Dextrin carb powder
  • 1 banana

SAMSON DAUDA’S SHOULDER WORKOUT

Machine Shoulder Press
Samson begins his shoulder workout with machine shoulder presses. This machine is one of his favorites because he can maintain more control throughout the movement than if he performed this exercise using free weights. He gradually increases the weight with each set to warm up the muscles.

Dumbbell Side Lateral Raises
Following shoulder presses, Samson moves onto seated dumbbell side raises. Position yourself on the edge of the flat bench, keep your back straight and slightly lean forward. Externally rotate your shoulders a little to allow for full execution. Then, with your elbows slightly bent, raise the dumbbells out to the sides until your elbows are shoulder height or slightly higher. He performs 3-4 sets of 15 reps each set.

Machine Side Lateral Raises
Sit in the lateral raise machine, keeping your core tight and back flat. Be sure to focus on the tension in your shoulders during each rep and do not allow the weight stack to touch between reps. Lateral raises are considered one of the best exercises available for working the lateral head of the delts.

Single Arm Reverse Flyes
Next, Samson moves on to his rear delts. He works each side independently, performing 15-20 reps each. The movement is performed in a controlled manner, allowing for greater focus on the contraction. Compared to free weight exercises such as bent-over reverse flyes, rear delt flyes performed on a machine provide far more stability. There is less strain placed on your lower back, and your core does not need to work as hard to stabilize your torso. Sit on the pad facing the rear delt machine and plant your feet firmly on the ground to begin this exercise. Contract your rear deltoids to bring the handles back until they roughly align with your shoulders, keeping a slight bend in your arms throughout the movement. Squeeze your rear delts at the top of the movement, then return to the starting position under control.

 

Back to TRAINING