Arunava Bhattacharyya guides you how he does his shoulder workout for adding mass to it. He emphasizes on the importance of warm-up before the main workout. He says that he warms by doing some shoulder drills and stretching to open up the joints and make the blood circulation uniform. He also does a few rounds of pull-ups before carrying out his workout. In between the workouts, he states that it is important to keep yourself hydrated with water, coconut water or any energy drink of your choice. He doesn’t gulp his drink but instead keeps taking sips in between his exercises.
Arunava’s shoulder workout routine comprises 4 exercises for the maximum pump in his shoulders. He stresses on using the right technique while carrying out the workouts matters more than just using heavy weights. You must use weight according to your form and energy levels. Most of the times he does drop-sets for building mass up his shoulders.
1. Barbell Shoulder Press / Military Press (4 Sets X 10-15 Reps)
Position the barbell above your head, holding with a pronated grip. Hold at shoulder level and slightly in front of your head. Lock you arms overhead. Lower the bar down to the shoulders slowly as you inhale. Lift the bar back up to the starting position as you exhale.
Arunava says that it is always good to start this workout with a feeler set without weights and gage your energy levels so that you can set a weight for yourself in the following sets.
2. Dumbbell Lateral Raise (4 Sets X 10-15 Reps)
Standing in a shoulder width stance, grab a pair of dumbbells with palms facing inward and let them hang at your sides. Raise your arm out to the sides until they are at shoulder level, while breathing in. Pause and then lower the weights back to the starting position, breathing out.
3. Arnold Press (4 Sets X 10-15 Reps)
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. The starting position should look like the contracted position of dumbbell curl. Now, raise the dumbbells while rotating the palms of your hands until they are facing forward. Continue until arms reach straight arm position. Breathe out while performing this movement. After a second’s pause, bring the dumbbells back to the starting position while breathing in.
4. Wide Grip Upright Row (4 Sets X 10-15 Reps)
Load up the barbell with the weight you wish to use. Stand with your feet at shoulder width apart. Grasp the barbell with an overhand grip and hands wider than shoulder width. Pick the bar, keep your torso straight. Lift the bar straight up while keeping it as close to your body as possible. Bring the bar up about your chest’s height. Breathe out. Pause and then bring the barbell down to the starting position. Focus on keeping your elbows higher than your forearms. The elbows push the motion.
About The Author
Arunava is a certified personal trainer and nutritionist, also holds a degree in B.Pharm (Pharmacy). He has trained many celebrities and prep coach in Bangalore.
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