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How To Get Big Shoulders with Seth Feroce

November 14, 2019

How To Get Big Shoulders with Seth Feroce

When your Side Delts Suck Workout:

*Warm up*

  1. DB Side Lateral Raises - 5 set x 12,10,10,10,8/16, 8/16
    Straight sets - Then last 2 sets are Seth Sets
  2. Seated DB Presses - 4 x 12,12,10,8/16
    Last Set is a Seth Set
  3. Seated Bent Over Rear Delt Raises - 4 x 12,12,10/20,10/20
    Last 2 sets are Seth Sets
  4. Cable Side Raises - 4 x 12,12,10,10
    Cable in front of the body or behind. Try both to see what you like then. Start counting the sets. OR Do two sets of each! On each rep I want you to pause for 1/2 - 1 second at the top of each rep. Goal is to push blood into the side delt.
  5. DB Front Raises - 4 x 12,12,10,10/10/10
    Last set is a drop set. Decrease the weight each time by 5-10lbs and continue to get 10 reps until you can no longer get 10 reps.
    Example - 30lb DB for 10, 20lbs for 10, 10lbs for 10.
  6. Shrugs ! With DB - 6-8 sets x Failure.
    Progressively increase the weight each set and each set push yourself to get as many reps as possible. Do not shoot for a number that is easily achievable. JUST KEEP SHRUGGIN!!! Remember slight bend in the elbows and Jam your shoulders into your ears!!!

When your Rear Delts Suck Workout:

*Warm up*

  1. Seated DB Presses - 4 x 12,12,10,8/16
    Last Set is a Seth Set
  2. Seated Bent Over Rear Delt Raises - 4 x 12,12,10/20,10/20
    Last 2 sets are Seth Sets
  3. DB Side Lateral Raises - 5 set x 12,10,10,10,8/16, 8/16
    Straight sets - Then last 2 sets are Seth Sets
  4. DB Front Raises - 4 x 12,12,10,10/10/10
    Last set is a drop set. Decrease the weight each time by 5-10lbs and continue to get 10 reps until you can no longer get 10 reps.
    Example - 30lb DB for 10, 20lbs for 10, 10lbs for 10.
  5. Face Pulls Via Rope - 4 x 15,12,10,10/failure
    Half to Full second pause on contraction of each rep.
    Last set is a drop set to failure.
  6. Shrugs ! With DB - 6-8 sets x Failure.
    Progressively increase the weight each set and each set push yourself to get as many reps as possible. Do not shoot for a number that is easily achievable. JUST KEEP SHRUGGIN!!! Remember slight bend in the elbows and Jam your shoulders into your ears!!!
  7. If you don’t do shrugs on shoulder day, do barbell upright rows instead. 4 x 10,10,8,8. MOVE THE F*CKING WEIGHT, DON’T BE A PUSSY!