SHOULDERS Official Guide To Aesthetics PREVIEW

OFFICIAL GUIDE TO AESTHETICS
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VO LU M E 2
EV I E
SHOULDERS
E P R
R E
8FWEEK PLAN TO BUILD
BIGGER, WIDER SHOULDERS
FIT
Approved by
1 OFIT
F F I CMEDIA
I A L G U I DCHANNEL
E T O AE S T H E T I C S : : VO LU ME 2 : : S H O U L D E R S
CONTENTS
PART 1 - All About Shoulders
4 Introduction
5 Anatomy of the Shoulder
10 Scapular Control
PART 2 - Exercise Guide
13 Know Your Exercises
14 9 Essential Exercises
PART 3 - Week by Week Training
24 Training Shoulders Twice A Week
26 Two 4-Week Mesocycles
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28 Warm Up
29 Weeks 1 - 4
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41
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Deload Week
44
53
54
F Weeks 5 - 8
Your Shoulder Transformation
Non-Stop Gains
An important reminder...
The information provided in this publication is for general information and educational purposes only. Before taking any
actions based upon the information, we encourage you to consult with a licensed healthcare professional. The use or reliance
of any information contained throughout this publication is solely at your own risk. Under no circumstance shall the publisher,
authors or contributors have any liability to you as a result of the use of this program or the information provided.
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PART
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All About Shoulders
W I D E R
SHOULDERS
YOUR JOURNEY TO BUILDING BIGGER, WIDER
SHOULDERS STARTS HERE!
8 Week Plan
The delts are one of the most important parts of the body to develop when looking
for that wide V-shaped upper body.
Having cannon ball like shoulders is the foundation to a great physique and will
make the rest of your upper body look bigger and more proportional.
Your journey to big shoulders starts now! Get ready to dive in.
A Solid Foundation
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We will start by building a solid foundation through heavy compound basics,
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while also paying attention to the details. This plan is designed to give you a great
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foundation of strength and size.
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All parts of the shoulder will be targeted through every angle possible to ensure
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maximal growth. We will address some shoulder anatomy later to make sense of
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our exercise selection.
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Progress Every Week
Every week is going to progress and build from the previous week. We will begin
at a moderate intensity and progressively increase week to week. Your intro weeks
may seem somewhat easy, but over the course of the program, you will be asking
yourself if you can make it through these workouts!
4 O FF I C I A L G U I D E T O AE S T H E T I C S : : VO LU ME 2 : : S H O U L D E R S
TO HAVE THE FULL 3D SHOULDER
LOOK, YOU NEED TO HIT ALL
THREE HEADS OF THE SHOULDER
ANATOMY OF THE
SHOULDER
It’s important to understand the muscles you’ll be focussing on during
your workouts and how they work.
We’re going to look in detail at two muscle groups - the deltoids and
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the trapezius.
Let’s start the with the deltoids.
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The deltoid muscle group is compose of three “heads”:
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• The anterior deltoid, known as the “front delt”
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• The lateral deltoid, known as the “side delt”
• The posterior deltoid, known as the “rear delt”
ANATOMY OF THE SHOULDER
Anterior Deltoid
The anterior deltoid is the front of the shoulder,
closest to your chest. This is the muscle that
everybody sees when facing you.
This muscle originates from your clavicle and

inserts on your upper arm, the humerus.
The main functions of the anterior head is

going to be shoulder flexion (as in a front raise)
and pressing movements due to the position
of your upper arm.
Lateral Deltoid
The lateral deltoid is considered the side of your shoulder. Originating on the
scapula and inserting on the upper arm (humerus), this is head that gives your
shoulder that round look and makes it pop.
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The main function of this muscle is “abduction” seen in a lateral raise.
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UNLOCK PAGES 7 - 11
In the full eBook, these pages cover:
• Posterior deltoid - the back of your shoulder that’s essential to complete a

full, rounded look to the delts
• Upper, Middle and Lower Trapezius - how these muscles are involved in
every shoulder exercise you perform
• Scapular control - learn how to retract, protract, elevate, depress and

rotate your scapular
Your FREE PREVIEW continues on the next page, or if you’re ready to unlock the
full eBook, order now at FitMediaPlus.com/shoulders-ebook
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O FF I C I A L G U I D E T O AE S T H E T I C S : : VO LU ME 2 : : S H O U L D E R S
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Exercise Guide
REFER BACK TO THIS GUIDE TO
ENSURE YOU ARE EXECUTING
THE MOVEMENT PROPERLY.
KNOW YOUR
EXERCISES
The following pages describe in detail how to perform the eight basic
exercises which we’ll use throughout this plan.
Using these basics, there are almost limitless variations you can perform,
such as cable instead of dumbbell, standing instead of seated, incline
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instead of upright, etc. Each of which will help provide variety in your
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training.
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Before starting this eight week plan in full, we recommend that you take
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the time to practice these exercises so that you can really feel the mind-
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muscle connection.
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This way, you when you hit the workouts, you’ll know that you’re being
as effective as possible.
KNOW YOUR EXERCISES
1
75 Degree Dumbbell Press
The most common variation of the shoulder press is with a bench
set completely vertical at 90 degrees. That is completely fine,
however most people do not have the amount of external rotation
to perform this exercise with a full range of motion safely.
To combat this, we will incline the bench to the setting just before
90 degrees. In most cases, this is roughly 75 degrees relative to the
floor.
This allows a safer press requiring less shoulder mobility.
This setting seems to line up better with most people’s joints and
will even allow a greater load to be used.
One important note to remember about this exercise - you do not

have to bring the dumbbells together at the top of the movement.
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KNOW YOUR EXERCISES
2
Upright Row
This movement can be done with a barbell, dumbbells, or cables.
Ideally, grip width is going to be shoulder width or just outside

shoulder width.
Imagine your upper arm is performing a lateral raise, but your lower
arm and hand are holding the weight in place.
This will place emphasis on abduction of the shoulder joint and

engage lateral and rear deltoids.
DUMBBELL
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CABLE
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UNLOCK PAGES 16 - 22
• All essential exercises - get the know the remaining exercises you’ll need
for effective shoulder training
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Week by Week Training
FOR MAXIMUM GAINS, YOU’LL BE
DOING TWO INTENSE SHOULDER
WORKOUTS EACH WEEK
TRAINING SHOULDERS
TWICE A WEEK
Now that we have addressed proper technique as well as the structure
and function of the shoulders, let’s get to work!
This eight-week plan is going to take your shoulder training to another

level! Right from the start we’re going to be training shoulders twice per
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week.
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Although you can get positive results with training each muscle group
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just once per week, the scientific research demonstrates superior gains
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when increasing training frequency.
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Research has shown that weight training creates a cascade of anabolic,
muscle building processes. This is why we’re weight training to build our
bodies. However, the science has also demonstrated that the anabolic
processes are only upregulated for a maximum of three days.
CONTINUES...
TRAINING SHOULDERS TWICE A WEEK
So, if you train your muscle once per week, it may be growing/repairing/recovering
for a maximum of three days after your training session, but the other four days of
the week, you’re not growing and you’re missing out on potential gains! By training
our shoulders twice per week, we’re going to make sure they’re growing every day
of the week!
If you usually train shoulders once per week, adding in a second session is going
to be intense. But be prepared to push through both workouts each week as the
results will be worth it.
But remember, it’s important to have at least 48 hours of rest in between Workout 1
and Workout 2 of your shoulder training each week. This is going to give your body
an opportunity to recover. We want to maximize the growth capabilities of your
body, so this plan will push you hard, but we need to make sure you don’t over train.
As an example, you could schedule your shoulder training over the next eight weeks
for Mondays and Thursdays. The days in between can either be for training other
muscle groups or used as a rest day.
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• The two four-week mesocycles that make up the full eight-week training
plan, why we use this split and if you should be “mixing it up” all the time.
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MAKE SURE THAT YOUR
SHOULDERS ARE FULLY WARMED
UP BEFORE DOING ANY HEAVY
LIFTING
HERE ARE YOUR
WORKOUTS
Prior to each session, it is a good idea to perform a shoulder “prehab”
routine for your warm up before your actual working sets. Do anything
you feel gets your shoulders warmed up and ready to go. Here’s a sample
warm up:
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• 10 arm circles forward
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• 10 arm circles backward
• 10 cross body slaps
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• Lightweight dumbbell superset of front raises, lateral raises and
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overhead press
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This is a good place to start. You don’t have to do all of them. Just make
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sure your shoulders are prepared for hard training.
WEEK 1
For the first week of training, the main goal is to get familiar with the movements,
ingraining proper technique, and building momentum.
It is a good idea that you stay away from failure this week as it will set you up for
better progress further down the road.
Workout 1 is going to be your higher intensity days where you will develop a solid
base of strength that will carry over to your higher volume, higher rep days later
that week.
For Workouts 1 and 2, we will be starting with slightly less volume (number of sets)
and then over the course of the program, volume will increase as work capacity
increases.
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WEEK 1 - WORKOUT 1
Exercise Sets Reps
A 75 Degree Dumbbell Shoulders Press 3 6-8
Upright Row 3 8 - 10
B Dumbbell, barbell or cable
Lateral Raise 3 12 - 15
C Dumbbell, machine or cable
Superset
D 1. Rear Delt Row Dumbbell or barbell 2 12 - 15
2. Band Pull Apart 2 15 - 20
Shrugs 2 8 - 12
E Barbell, dumbbell, seated or standing
Exercise D is a superset of Rear Delt Rows and Band Pull Aparts. This means
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that there’s no rest between exercises. Immediately after you finish 12 - 15
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Rear Delt Rows, go straight in to 15 - 20 Band Pull Aparts. You can rest 45 to
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60 seconds between each superset.
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WEEK 1 - WORKOUT 2
Workout 2 is your higher volume day. We will be using more advanced

techniques such as pre-exhaustion, supersets, and dropsets. We will be
utilizing different mechanisms of hypertrophy compared to Workout 1.
Workout 2 starts with isolation of the lateral delts. Directing your best
efforts to smaller muscle groups (often weak points) will ensure growth.
Exercise Sets Reps
A Lateral Raise 3 12 - 15
B Reverse Pec Dec Fly 3 12 - 15
C Seated Overhead Press Dumbbell, barbell 3 8 - 10
Superset
D 1. Upright Row Dumbbell, barbell or cable 2 20
2. Front Raise Dumbbell, barbell or cable 2 20
E Shrugs
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Different variation from Workout 1 this week
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This workout is really focusing on developing your rear and side delts.
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Most shoulder workouts leave these muscle groups for the end of your
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session. This will lead to overpowering anterior delts and underdeveloped
rear delts. Starting with the rear and lateral delts will help balance your
physique.
Again, we are starting lighter this week and doing less total work. Focus on
using picture perfect form and getting used to the movements.
• Weeks 2 - 4 - continuing the first mesocycle with fully detailed workouts
• Deload Week - what it looks like and if you should use one
• Weeks 5 - 8 - the second mesocycle with exercises, sets and reps detailed
for each workout
• Non-stop gains - how you can turn this 8-week plan in to a 16-week plan
DON’T STOP NOW!
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We hope this FREE PREVIEW has given you an idea of what’s in the full eBook
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and how you can use this plan to add some serious size to your shoulders.
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The full eBook is available any time from the link below.
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You’ll get a download link directly to your inbox immediately after your purchase.
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Good luck! And remember to send us your before and after photos!
FitMediaPlus.com/shoulders-ebook

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OFFICIAL GUIDE TO AESTHETICS

5 Anatomy of the Shoulder

PART 2 - Exercise Guide

13 Know Your Exercises

PART 3 - Week by Week Training

24 Training Shoulders Twice A Week

26 Two 4-Week Mesocycles

Your Shoulder Transformation

Let’s start the with the deltoids.

• The posterior deltoid, known as the “rear delt”

This muscle originates from your clavicle and

The main functions of the anterior head is

• Posterior deltoid - the back of your shoulder that’s essential to complete a

• Scapular control - learn how to retract, protract, elevate, depress and

This allows a safer press requiring less shoulder mobility.

One important note to remember about this exercise - you do not

Ideally, grip width is going to be shoulder width or just outside

This will place emphasis on abduction of the shoulder joint and

This eight-week plan is going to take your shoulder training to another

HERE ARE YOUR

Exercise Sets Reps

A 75 Degree Dumbbell Shoulders Press 3 6-8

Workout 2 is your higher volume day. We will be using more advanced

Exercise Sets Reps

B Reverse Pec Dec Fly 3 12 - 15

C Seated Overhead Press Dumbbell, barbell 3 8 - 10

• Weeks 2 - 4 - continuing the first mesocycle with fully detailed workouts

DON’T STOP NOW!

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