Building Bigger Shoulders Training Series: Weeks 5 & 6

Welcome! 

Below are all of the workouts for week 5 and week 6 of the Building Bigger Shoulders Training Series 2017. If you have ANY questions, related to the workouts, exercises, etc, leave them in the comments section of the YouTube Video titled: Building Bigger Shoulders Training Series: Weeks 5 & 6. (Link: http://bit.ly/2l8Xp9Z )

Feel free to click around the site and checkout some of the other articles. If you have any specific topics/questions you'd like me to address, either through video or writing, leave them in the comments section below. 


Week 5- Upper A

►Seated Dumbbell Overhead Press- 5 sets x 5 reps; 8 RPE ALL sets
►Lat Pulldowns (Wide-Grip)- 5 sets x  7 reps; 8 RPE ALL sets
►Dumbbell Inc. Bench Press- 4 sets x 7 reps; 8 RPE ALL sets
►Chest Supported T-Bar Rows (Horizontal Grip)- 4 sets x 7 reps; 8 RPE ALL sets
►Standing Dumbbell Lateral Raises- 4 sets x 8-12 reps; Sets 1 & 2 = 8 RPE; Set 3 = 10 RPE
►Dips (Triceps Dominant Variation)- 4 sets x 9 reps; Sets 1-3 = 8 RPE; Set 4 = 10 RPE
►Seated Dumbbell Supinating Curls- 4 sets x 9 reps; Sets 1-3 = 8 RPE; Set 4 = 10 RPE


Week 5- Lower A

►Barbell Back Squat- 3 sets x 6 reps; 8 RPE ALL sets
►Deadlift- 3 sets x 4 reps; 8 RPE ALL sets
►Standing Calf Raise Machine- 4 sets x 7 reps; Sets 1-3 = 8 RPE; Set 4 = 10 RPE


Week 5- Upper B

►Seated Dumbbell Overhead Press- 4 sets x 8 reps; 8 RPE ALL sets
►Lat Pulldowns (Wide-Grip)- 4 sets x 10 reps; 8 RPE ALL sets
►Dumbbell Bench Press- 4 sets x 10 reps; 8 RPE ALL sets
►Hammer Strength Horizontal Row Machine- 4 sets x 10 reps; 8 RPE ALL sets
►Standing Dumbbell Lateral Raises- 4 sets x 10-15 reps; Sets 1 & 2 = 8 RPE; Set 3 = 10 RPE
►Standing Cable Inc. Flys- 2 sets x 12 reps; Set 1 = 8 RPE; Set 2 = 10 RPE
►Chest-Supported T-Bar Rows (Narrow Grip)- 2 sets x 10 reps; 8 RPE BOTH sets
►Cable EZ-Bar Pressdowns- 2 sets x 10 reps; 8 RPE BOTH sets
►Inc. Dumbbell Supinating Curls (~60-75 degrees)- 2 sets x 10 reps; 8 RPE BOTH sets
►Inc. Dumbbell Triceps Extensions (~40 degrees)- 2 sets x 13 reps; Set 1 = 8 RPE; Set 2 = 10 RPE
►Seated Dumbbell Preacher Hammer Curls- 2 sets x 13 reps; Set 1 = 8 RPE; Set 2 = 10 RPE


Week 5- Lower B

►Barbell Back Squat- 3 sets x 10 reps; 8 RPE ALL sets
►Barbell Romanian Deadlift- 3 sets x 8 reps; 8 RPE ALL sets
►Hack Squat Machine- 3 sets x 10 reps; 8 RPE ALL sets
►Standing Calf Raise Machine- 3 sets x 10 reps; 8 RPE ALL sets
►Seated Hamstring Curls- 3 sets x 12 reps; Sets 1-2 = 8 RPE; Set 3 = 10 RPE
►Seated Calf Raise Machine- 3 sets x 12 reps; Sets 1-2 = 8 RPE; Set 3 = 10 RPE
►Seated aBduction Machine- 3 sets x 12 reps; Sets 1-2 = 8 RPE; Set 3 = 10 RPE


Week 5- Shoulders & Upper-Traps

►Seated Dumbbell Overhead Press- 4 sets x 12 reps; 8 RPE ALL sets
►Dumbbell Inc. Lateral Raises (~40 degrees)- 4 sets x 10-15 reps; Sets 1-3 = 8 RPE; Set 4 = 10 RPE
►Dumbbell Shrugs- 4 sets x 12 reps; Sets 1-2 = 8 RPE; Set 3 = 10 RPE
►Dumbbell/Plate Shrugs (version 2; leaning forward)- 2 sets x 15 reps; 8-9 RPE BOTH sets
►Lying Dumbbell Rear Delt Rows- 4 sets x 10-15 reps; Sets 1-3 = 8 RPE; Set 4 = 10 RPE
►Cable External Rotations- 3 sets x 10-15 reps; 8-9 RPE ALL sets


Week 6- Upper A

►Seated Dumbbell Overhead Press- 5 sets x 3 reps; 8 RPE ALL sets
►Lat Pulldowns (Wide-Grip)- 5 sets x  6 reps; 8 RPE ALL sets
►Dumbbell Inc. Bench Press- 4 sets x 6 reps; 8 RPE ALL sets
►Chest Supported T-Bar Rows (Horizontal Grip)- 4 sets x 6 reps; 8 RPE ALL sets
►Standing Dumbbell Lateral Raises- 4 sets x 8-12 reps; Sets 1 & 2 = 8 RPE; Set 3 = 10 RPE
►Dips (Triceps Dominant Variation)- 4 sets x 8 reps; Sets 1-3 = 8 RPE; Set 4 = 10 RPE
►Seated Dumbbell Supinating Curls- 4 sets x 8 reps; Sets 1-3 = 8 RPE; Set 4 = 10 RPE


Week 6- Lower A

►Barbell Back Squat- 3 sets x 5 reps; 8 RPE ALL sets
►Deadlift- 3 sets x 3 reps; 8 RPE ALL sets
►Standing Calf Raise Machine- 4 sets x 6 reps; Sets 1-3 = 8 RPE; Set 4 = 10 RPE


Week 6- Upper B

►Seated Dumbbell Overhead Press- 4 sets x 6 reps; 8 RPE ALL sets
►Lat Pulldowns (Wide-Grip)- 4 sets x 8 reps; 8 RPE ALL sets
►Dumbbell Bench Press- 4 sets x 8 reps; 8 RPE ALL sets
►Hammer Strength Horizontal Row Machine- 4 sets x 8 reps; 8 RPE ALL sets
►Standing Dumbbell Lateral Raises- 4 sets x 10-15 reps; Sets 1 & 2 = 8 RPE; Set 3 = 10 RPE
►Standing Cable Inc. Flys- 2 sets x 10 reps; Set 1 = 8 RPE; Set 2 = 10 RPE
►Chest-Supported T-Bar Rows (Narrow Grip)- 2 sets x 8 reps; 8 RPE BOTH sets
►Cable EZ-Bar Pressdowns- 2 sets x 8 reps; 8 RPE BOTH sets
►Inc. Dumbbell Supinating Curls (~60-75 degrees)- 2 sets x 8 reps; 8 RPE BOTH sets
►Inc. Dumbbell Triceps Extensions (~40 degrees)- 2 sets x 11 reps; Set 1 = 8 RPE; Set 2 = 10 RPE
►Seated Dumbbell Preacher Hammer Curls- 2 sets x 11 reps; Set 1 = 8 RPE; Set 2 = 10 RPE


Week 6- Lower B

►Barbell Back Squat- 3 sets x 8 reps; 8 RPE ALL sets
►Barbell Romanian Deadlift- 3 sets x 6 reps; 8 RPE ALL sets
►Hack Squat Machine- 3 sets x 8 reps; 8 RPE ALL sets
►Standing Calf Raise Machine- 3 sets x 8 reps; 8 RPE ALL sets
►Seated Hamstring Curls- 3 sets x 10 reps; Sets 1-2 = 8 RPE; Set 3 = 10 RPE
►Seated Calf Raise Machine- 3 sets x 10 reps; Sets 1-2 = 8 RPE; Set 3 = 10 RPE
►Seated aBduction Machine- 3 sets x 10 reps; Sets 1-2 = 8 RPE; Set 3 = 10 RPE


Week 6- Shoulders & Upper-Traps

►Seated Dumbbell Overhead Press- 4 sets x 10 reps; 8 RPE ALL sets
►Dumbbell Inc. Lateral Raises (~40 degrees)- 4 sets x 10-15 reps; Sets 1-3 = 8 RPE; Set 4 = 10 RPE
►Dumbbell Shrugs- 4 sets x 10 reps; Sets 1-2 = 8 RPE; Set 3 = 10 RPE
►Dumbbell/Plate Shrugs (version 2; leaning forward)- 2 sets x 15 reps; 8-9 RPE BOTH sets
►Lying Dumbbell Rear Delt Rows- 4 sets x 10-15 reps; Sets 1-3 = 8 RPE; Set 4 = 10 RPE
►Cable External Rotations- 3 sets x 10-15 reps; 8-9 RPE ALL sets


Refer back to my YouTube channel (Steve Taylor) on February 19th, 2017,  for the week 7 deload and testing protocol.

 

Best of luck with your training!