Samantha Leete's Shoulder Workout
Samantha Leete's Shoulder Workout
Strong,
sculpted shoulders are the key to a well-rounded physique. Build better
delts with this volume-packed workout from fitness model Samantha Leete!
When you're training to carve killer shoulders, it's important to
attack them from all angles. Today's workout is a combination of moves
that hit all heads of your deltoids—the front, middle, and back. By
using trisets and sticking to a 1:3 tempo, you're sure to feel the burn
and build some desirable size!
I structured today's workout in the hypertrophy rep range to make
sure you're getting in enough reps and using enough weight to really
make those shoulders grow. In addition to lifting, I'll also guide you
through some bodyweight movements so that you're keeping your heart rate
elevated throughout the entire workout.
Samantha Leete's Shoulder-Sculpting Workout
Watch the video - 6:55
Today's workout has nine exercises, and they're all grouped as
trisets. Each triset is composed of three exercises that you'll perform
back-to-back. That means you'll ideally complete all three exercises
with no rest in between. Of course, if you have to take a swig of water
or catch your breath between movements, that's OK.
After you push through all three exercises, you'll rest for 30-45
seconds before repeating that triset three more times (you can modify to
two additional rounds if needed). For this workout, you're going to be
using a 1:3 tempo. You'll spend one second on the concentric—or
positive—portion of the lift, and slow things down to a three-second
count for the eccentric—or negative—portion. This method recruits
different types of muscle fibers to ensure you're getting the best
possible workout.
If you feel your shoulders are lagging, incorporate this workout
into your routine twice a week. Otherwise, add it in once a week in
place of your current workout for noticeable gains!
Samantha Leete's Shoulder-Sculpting Workout
Triset 1
Reverse Machine Fly
3-4 sets of 8-12 reps
Upright Row
3-4 sets of 12-15 reps
Handstand Push-Up
3-4 sets of 10 reps
Triset 2
Face-Pull
3-4 sets of 8-12 reps
Lateral Raise
3-4 sets of 12-15 reps
Walking Plank
3-4 sets of 20 reps
Triset 3
Dumbbell Shoulder Press
3-4 sets of 8-12 reps
Front Dumbbell Raise
3-4 sets of 12-15 reps
Shoulder tap
3-4 sets of 20-30 reps
Note: Rest 30-35 seconds between trisets.
E-Leete Exercise Notes
Machine Rear-Delt Fly
Select a weight that will cause you to fail in the 8- to 12-rep range while allowing you to maintain a 1:3 tempo the entire time. It's OK to go lighter than usual if needed; I guarantee you'll still get a great workout. As you do this movement, focus on maintaining a tight back. Keep your elbows up and keep your hands at the same level as your shoulders. This will ensure that you're keeping the weight in your rear delts and not letting it transfer to your traps.Upright Row
Place your hands shoulder-width apart. As you bring the bar up, keep it close to your body. Make sure to drive your elbows through at the end. Stay mindful of the tempo, and take those three seconds on the way down to really target your mid-delt.
Upright Row
Handstand Push-up
With your hands a little wider than shoulder-width apart, kick up to a wall. Bend your arms down and complete the vertical push-up. To do an assisted handstand push-up, place your feet on a box with your hands as close to the box as possible. Bend your elbows as low as you can go or until your head touches the floor.Face-pull
Set a cable machine with a rope attachment to elbow height. Keeping your elbows high, pull toward your face so that the focus stays on your rear delts. Hold the rep for a brief second before returning to the start of each pull.Lateral raise
Start with the dumbbells by your side. Bring them up to shoulder height, squeeze for a second, and then take three seconds on the way down to target your middle delts.Walking plank
Get ready to move up and down! Start in a plank position, palms on the floor, keeping your butt down and core tight so that you don't rock from side to side. Pay attention to your foot placement. The wider apart your feet are, the easier the movement; the closer together your feet are, the harder the movement. Move from your palm to elbow one hand at a time, and then go back up.
