Bodybuilder Logan Guthrie in the gym performing dumbbell lateral raises for shoulders

SHOULDER WORKOUT WITH LOGAN GUTHRIE

NPC classic physique competitor Logan Guthrie takes us through his shoulder workout as he preps for the Junior USA Championships.

 

Warm up:

Banded Internal Rotation: 

Attach a band to the side of a squat rack at about the same height as your belly button. Stand about 2 feet away from the rack. Keep your elbow bent at a 90 degree angle and hold the band so that your palm is facing you. Pull the band so that your hand is moving towards your body. Perform 15-20 reps before switching hands. 

Banded External Rotation: 

Attach a band to the side of a squat rack at about the same height as your belly button. Stand about 2 feet away from the rack. Keep your elbow bent at a 90 degree angle and hold the band so that your palm is facing you. Pull the band so that your hand is moving away from your body. Perform 15-20 reps before switching hands. 

Spider Crawls:

Wrap a band around both of your hands. Place hands about shoulder distance apart against a wall, creating tension with the band. Walk your hands up and down the wall, working your hands up and down the wall.

Foam Roll

Roll out your shoulder blades and delts for 30-40 seconds per side, stopping on hotspots and rolling back and forth on them.

Shoulder Press:

The first exercise of this workout is a shoulder press. Set up an incline bench on the second highest incline in a power rack. Grab the bar about shoulder distance apart. Lift the bar off the safety and bring it over head. Lower bar until your arms reach a 90 degree angle or that the bar is inline with about your chin. Next, drive the weight up until your arms are fully extended. Complete 3 sets of 10 reps with 2 minutes of rest between sets, taking the last set to failure.

Tri-set Raise:

For this exercise, you will perform a double raise in 3 positions and then rest for 2 minutes between sets. The first raise is a front raise. You will need a dumbbell in each hand standing with feet about shoulder distance apart with shoulder blades pulled down and back. Raise the dumbbells from your thighs until your arms are outstretched in front of you and parallel to the floor. Lower weight until they are back at your thighs. You will perform 8 reps. For the next 8 reps, raise the dumbbells from your thighs until your arms are outstretched to the side of you and parallel to the floor. Lower weight until they are back at your thighs. Lastly for the last set, bend over at the waist  to a 90 degree angle, raise the dumbbells from the hanging position in front of you out to the side until your arms are parallel to the floor. Lower weight until they are back at your thighs. You will do 3 sets total.

Face Pulls:

Set up a cable with a rope handle at about eye level. Grab the handle and begin to pull the rope towards your face, pulling the rope apart to clear your face. Make sure you keep your elbows high. Once at your face, slowly extend your arms and put the weight back down. Perform 3 sets of 12 reps with 60 seconds rest between sets and take the last set to failure. 

Six Way Lateral Raise:

This last exercise is guaranteed to burn out your shoulders. Set up a 90 degree bench or an incline bench all the way inclined. Start in a seated position with two dumbbells resting at your thighs. Start by bringing the weights out to the side until parallel with the floor. Next, bring the weight across your body so that your hands are parallel with the floor in front of you. Next, bring the weight up towards the ceiling. Control the weight back down and follow the opposite pattern to put the weight back. Perform 8 reps for 3 sets with 60 seconds rest between sets.