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26 WWW.MAXMUSCLE.

COM JANUARY 2014


MAXWORKOUT "Y "RIAN &URER s 0HOTOS BY *AMES0ATRICKCOM
Build
Killer
Shoulders
The year 2012 was a great year in
the development of my company, VIP Real
Estate in Colorado, but my workaholic
nature took its toll on my body and my
life. In December 2012, I weighed 232
pounds with full muscle atrophy from lack
of use. I was hung over, out of shape,
didnt t in my clothes, couldnt run, jump,
etc. And I HATED it. I was depressed
and miserable. I knew it was time for a
drastic change! I set my goal on January
2nd to do whatever it took to win Max
Muscle's MaxForm Life Challenge and
take the stage in my rst NPC show, the
Northern Colorado NPC on April 14th,
2013. Coming from so far behind, I was
undertaking the impossible.
To accomplish the impossible, I knew
I could leave no stone unturned. I had to
surround myself with the best of the best,
the cream of the crop, the most advanced
techniques and the greatest knowledge
base. I had to employ every advantage
and apply them with 110 percent effort.
I started with diet and supplementation
from Denvers Mile High Max Muscle,
guided by Billy VanHeusen, Jesse Lehman

27 JANUARY 2014 WWW.MAXMUSCLE.COM


and Adam Kreisher absolute gurus. I then
joined The Gym in Denver that is known to
produce the most professional athletes of
all gyms. The Gym is a hard core Olympic
training center style gym home to NPC,
IFBB pros, UFC and other MMA ghters,
pro football, basketball and Olympic
competitors. I hired its owner, IFBB Pro and
MMA Pro ghter Chris Williamson, the best
of the best. My meals were prepped by
Ready Fit Go and physical imperfections
were corrected with Dry Needling by
Dr. Ben Cowin of Action Spine & Sports
Medicine in Denver. My training partners
were also IFBB Pros. In every area, I sought
out and implemented the best there was.
Then, I emulated them, listened, learned,
trained alongside and took every ounce
of advice I could by the amazing group I
had surrounded myself with and pushed
onward with reckless abandon, ultimate
discipline and unwavering precision. I owe
Why a shoulder workout?
The shoulder a genetically ill-constructed joint comprised of many small muscles that when trained properly,
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between bicep and tricep attachment looks impressive. Many people dont train shoulders properly so their shoulders
are undersized. When trained well, shoulders truly set you apart, making this my favorite muscle group to develop!
much to them and thank them daily for the
support, guidance and foundation that took
me to where I am today.
In the end, Im not a pro yet. But by doing
what the pros do, Im so much closer to it
than I would have been otherwise! The drive
behind my success was this: to become a
pro, train like a pro! So, I hope you enjoy
this pro shoulder workout that helped me
in my journey to become one of the Top 10
MaxForm Life Challenge winners.
Look for more winning workouts as we feature
one workout per month showcasing some of Max
Muscle's Top 10 MaxForm Life Challenge nalists.
Behind-the-Head
Military Press on Smith
Machine
This is a primary lift, heavier than
many for shoulders. Before beginning,
position a short backed chair properly
for back support. Test alignment with
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can lower the bar from the pressed
position to approximately the base
of your skull, without hitting yourself
on the head! Once weighted, place
hands relatively wide on the bar and
lower the low position slowly and
controlled, then explode back up to
the pressed position.
Do a light warm-up set of 20, then
increase weight for each subsequent
set of 12, 10 and 8 reps.
Dumbbell Military Press
Same reps and sets as the Smith Machine press,
only using dumbbells to engage control and
stabilizer muscles, and hit a different angle!
Smith Machine Upright Rows
With the Smith Machine bar racked low near your
knees, stand facing the bar, feet shoulder-width
apart, grab the bar with about 8-10 inches in
between your hands. As you pull the bar up, lead
with your elbows high, isolating rear shoulder.
This is NOT a clean and jerk, and is not meant
to engage your biceps. Elevate bar to just below
your chin. Do three sets of 10-12 reps.
A B
28 WWW.MAXMUSCLE.COM JANUARY 2014
Lateral Flys
(Small muscles targeted so
use light weights.) Standing,
leaning only slightly forward
at the waist, raise the
weights to your sides with
elbows slightly bent but
unmoving, rotating only from
the shoulder joint mimic
the wings of a bird.
Do three sets of 12 reps.
Lat Flys on Angle
This is a modihcation of the
lateral hies, one arm at a
time. Find an object to grip
in the non-lifting hand, feet
against that object, but lean
away from the object placing
your body at an angle.
Do three sets of 12 reps.
Rear Delt Bent-Over Flys
Same motion as the lateral hy: arms stationary,
rotating from the shoulder joint only your
body should be close to parallel with the hoor,
targeting the rear deltoid muscle.
Do three sets of 12 reps.
A B
Cable-Crossing Pulls
With a cable cage, cable pulleys high and to
the sides, grab left pulley with right hand, right
pulley with left hand. Start with arms straight,
hands together, tension on cables. Pull cables
away from center isolating rear deltoid. Again,
arms straight, rotate from shoulder joint.
Do three sets of 12 reps. MS&F
Traps Shoulder
Shrugs
This targets the trapezius.
Start with feet shoulder-
width apart, hands holding
fairly heavy weights at your
sides. With arms hanging
naturally at your sides, hex
the traps to elevate your
shoulders straight up, trying
to touch your ears, which is
a shrugging motion, hence
the name!
Do three sets of 12 reps
with escalating weight
based on ability.

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