Shoulder Shocker Tri-Set

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Shoulder Shocker Tri-Set


Shoulders are one of those love hate body parts! You love seeing them in the mirror as you lift but you absolutely hate the burning feeling you get when you push them to the limit!

That shoulder burn is something fierce, but even so, we still get at it with rep after rep of shoulder building sets!

We have experimented with countless supersets, tri-sets, drop sets, slow speed reps, you name it we’ve tried it at some point – all in the name of strong, healthy, awesome looking shoulders!

As we’ve mentioned before we have to repeat this quick fact to make sure you get the most out of building muscle when lifting…

STRONG ATHLETE QUICK FACT: A simple rule that we use when training athletes is to always clarify the objective or purpose of the exercise or drill we are doing. For example, if the objective is to get stronger and more explosive we focus on moving weight with explosive force in a controlled, technical manner. And if the objective is to build muscle, we focus on moving and squeezing the muscle more so than moving a weight.

In this case, since the focus is to build up the shoulder muscles, we want to focus on moving and squeezing the muscle more so than just moving the weight. This will help to isolate the muscle and create the best results!

Here’s a little killer shoulder tri-set that we love to use on our athletes!

1. Iso-Lateral Dumbbell Raises
2. Cuban Press
3. Hammer Curl Lateral Raise

The key here is to keep the range of motion controlled and focus all your attention on squeezing the deltoid shoulder muscles during the concentric (raising up) motion.

Now don’t worry, as always we have a video description of the exercises for you to watch to make sure you do them correctly and don’t end up looking like that person in the gym who is doing some questionable weird stuff.

Check out the easy-to-follow video demonstrations below of how it’s done properly!

For more great exercise video demonstrations check out our Strong Athlete YouTube channel by CLICKING HERE.

Shoulder Shocker Tri-Set

Do this tri-set after you have completed the major lift in your workout such as shoulder presses or bench press.

3 Rounds:

Pick one weight and complete all three exercises back-to-back-to-back then rest 60 seconds.

1. Iso-lateral Dumbbell Raises – 8 reps per side, Tempo 2/0/1/0
2. Cuban Press (do standing) – 8 reps, Tempo 2/0/1/0
3. Hammer Curl Lateral Raise – 8 reps, Tempo 4/0/1/0

Tempo Explanations:

2/0/1/0 – 2 seconds eccentric (lowering), no pause at the bottom, 1 second concentric (squeezing up), no pause at the top.

4/0/1/0 – 4 seconds eccentric (lowering), no pause at the bottom, 1 second concentric (squeezing up), no pause at the top.

Give that little protocol a try in the gym and let us know what kind of results you get!

After over a decade of working with elite athletes, we know what works, and we make it our mission to help you reach your goals and unleash the athlete in you!

For more tricks and tips to take your performance to the next level check out our blog by CLICKING HERE.

Coach G
Team Strong Athlete

About the Author:
Strong Athlete was founded in 2011 by Strength & Conditioning Experts PK Mills and Gaétan Boutin. With over 40+ years of combined experience in sports nutrition, athletics, and fitness, the Strong Athlete team is dedicated to helping athletes achieve their maximum potential through a holistic approach to training, nutrition, and mindset.

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