Training with CT Fletcher is serious business. He knows that, everyone in the industry knows that, and by now you should know that too.
Take this shoulder workout for example: who else besides CT could get away with calling it "The Agony of the Shoulders", and actually meaning it? CT told Muscle & Strength that he was planning on putting together a shoulder workout for a group of Iron Addicts comprised of Jason "Big J" English, Dylan Armbrust, and Adam Young, and was generous enough to share the brutally effective shoulder routine.
Composed of 4 high-volume shoulder exercises, The Agony of the Shoulders workout is designed to bring on boulders to your shoulders. Follow this workout if you're serious about building shoulders, because CT means business.
1. Agony Press
This movement is very similar to the Bradford Press. In fact, the only thing that changes is the name. CT took the liberty of changing the name to Agony Press since it does exactly that - bring the pain.
Essentially, you're taking the barbell and starting the movement with it resting on the upper chest, like you would a Military Press. Instead of pushing the bar all the way up, the movement path should form an arc over and behind your head, and then arc back to your chest. That's one rep. Repeat this exercise for 10 sets of 10 reps, with a minute break between sets.
2. Machine Miltary Press/Single-Arm Dumbbell Press
The agonizing shoulder workout continues with the Single-Arm Dumbbell Press. This is a straightforward exercise: Lift the dumbell to your shoulder with your palm facing forward, start with the dumbbell right over your shoulder and push up and bring it right back down. Hit 10 sets of 10 reps with a 90-second breather between sets.
The Single-Arm DB Press can be substituted with Machine Military Presses, but note that the sets, reps, and rest periods remain the same.
3. Side Lateral Raise
CT knows that a shoulder workout isn't complete without some sets of the classic Side Lateral Raise, which is why he included it. Grab a set of dumbbells, bring them to your sides with your palms facing your body. Slowly raise the dumbbells to around shoulder height, keeping a slight bend at the elbow (as opposed to arms straight out), and the weight coming up just below the elbow. Bring that back down and repeat
Go for broke with 5 sets of 20 reps of these bad boys, with only a minute break between sets.
4. Reverse Pec Deck/Bent-Over Dumbbell Lateral Raises
The last exercise to get through is multiple sets of Reverse Pec Deck (aka - Reverse Machine Flyes). Hop on the Pec Deck machine with your torso facing the seat and ensure the handles are sitting at about 10 and 2. Grab those and bring them around in a semicircular motion that will contract your rear delts. Slowly return the weight to starting position and repeat.
Alternatively, hit some Bent-Over Dumbbell Laterals as a substitute for this exercise.
Finish off the workout with 5 sets of 20 reps, keeping your rest periods to a brisk minute between sets, and call it a day.