We finish off our training series with MHP athlete Chris Bumstead with his intense shoulder workout.
Chris is preparing to hit the Classic Physique stage next year and this is one of the workouts he has been using to craft a classic physique.
Exercise 1: Single Arm Rear Delt Fly
Chris kicks things off with the single arm rear delt fly. He likes to perform this exercise first because it warms up his joints.
Aside from warming up, Chris likes to focus on the rear delt, because he wants his delts to look full. Too many lifters focus solely on the front and lateral delts.
Chris performs 3 sets of 10-12 reps on this exercise.
Exercise 2: Dumbbell Press
After warming up, Chris heads over to the dumbbell press. Chris likes to use the taller bench when performing shoulder presses, because he feels it offers more back support.
Chris begins with 2 warm up sets, then finishes with 3 working sets.
Exercise 3: Upright Row
Chris’s next exercise is the smith machine upright row. Chris likes to utilize the Smith machine for this movement. He feels like it allows him to better isolate his delts.
Chris recommends keeping your shoulders depressed and pulling with your elbows so you don’t allow your traps to take over in this movement.
Exercise 4 & 5: Behind the Neck Barbell Press & Lateral Raise w/ Plates Superset
Chris supersets his 4th and 5th exercises. He begins the superset by performing behind the neck barbell presses.
And he supersets them with side lateral raises with plates. Chris likes the angle and movement pattern the weight plate forces you to use when doing side lateral raises.
Exercise 6: Reverse Pec Deck
For his last exercise on shoulder day, Chris hits his rear delts with the reverse pec deck machine.
Instead of holding the handles with a forward grip, Chris likes to hold them with a reverse grip. He feels like it provides a more natural plane of movement.