The Coconut Shoulders Workout!

 

Description of Workout:

The coconut shoulders workout is a 3 weekly cycling workout designed to pack some mass on your shoulders and traps. The routine comprises on 3 individual workouts, one for each week. Muscle shocking techniques like drop sets, slow reps and supersets are also used. This workout is not suited for beginners.

Workout Notes:

1. 5-10 min warm up and stretch before each workout.
2. Strict technique on all exercises.
3. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routines:

Week 1 - Heavy Week
Shoulders
Exercise	Sets	Reps
Military Press	3	8
Seated Dumbbell Press	3	10
Seated Dumbbell Lateral Raise	3	12
Dumbbell Reverse Fly	3	12
Traps
Exercise	Sets	Reps
Dumbbell Shrug	3	8
Smith Machine Upright Row	3	12
Workout Notes:
Week 1 we're looking to go heavy on the compound exercises for 8 strict reps. Lateral and reverse fly exercises should be done slowly with ultra strict form, weight is not important. One minute rest between sets.

Week 2 - Traps Shock Week
Traps
Exercise	Sets	Reps
Upright Row/Barbell Shrug Superset (see notes)	4	8/MAX
Shoulders
Exercise	Sets	Reps
Arnold Press	3	8
Cable Front Raise	3	12
One Arm Cable Lateral Raise	3	12
Dumbbell Reverse Fly	3	12
Traps superset: Upright row with heavy weight for 8 reps, then straight into barbell shrug with the same weight. Very important that you hold the top position for a count of 4 and lower slowly. This gives you a rep timing of 1-4-2. The weight should be light to shrug, so do as many reps as possible. Shoulder exercises: Strict for and slow rep timing on all exercises.

Week 3 - Shoulders Shock Week
Shoulders
Exercise	Sets	Reps
Dumbbell Press/Barbell Front Raise superset	4	8/12
Dumbbell Lateral Raise Drop Set	4	Max
Dumbbell Reverse Fly Drop Set	4	Max
Traps
Exercise	Sets	Reps
Barbell Shrug	3	12
Cable Upright Row	3	10
Workout Notes:
Superset: Heavy presses for 8 reps (you should only just be able to push out the last rep) then straight into barbell front raise for 12 slow reps. Rep timing for barbell front raises is 2-2-2. This should burn! Drop sets: Start off with a weight you can do for 8-10 reps and drop down doing maximum reps on each weight you drop to. Aim for minimum 3 drops. Enjoy Supreme Supplements