FST 7 Shoulder Workout: Mark’s Monday Workout #1
This shoulder workout right here is basically Joe DeFranco’s shoulder shocker, taken apart and reassembled in a FST 7 set up.
The glenohumeral joint (shoulder joint) is terribly fragile, as most all folks that lift weights -or train Judo for that matter- can attest.
Joe’s shocker is an awesome tri-set aimed at stabilizing, strengthening & structurally balancing the whole shoulder girdle, and I use it with my athletes a lot.
So whilst this here is a hypertrophy (read: muscle building, body building) workout, it will do one hell of a lot of good for the health of your rotator cuff as well.
OK let’s roll:
A: Lateral raises, 4 sets, about 10 reps, 30 seconds rest between sets.
B: Front plate raises, 4 sets, 7-10 reps, 30-60 seconds rest.
C: The FST 7 exercise: dumbbell muscle snatch, 7x7reps, 0-30 seconds rest interval.
D: Triceps rope face pulls, 4 sets, 10-14 reps, 30 seconds rest.
If you have any Q’s about any of the exercises, well you can get your A’s by seeing them all in the shoulder shocker tri set, here demonstrated by yours truly in a little short and sweet video on same:
Only exercise not included is D, the triceps rope face pulls. Once again, youtube to the rescue (nice musi in the background LOL!)
Good Job, Pete! Now grab yourself a PWO.
What else? Not much. After this workout you will have a real nice pump in your shoulders: the anterior, medial and posterior deltoids will be smoked, as well as the external rotators and the supraspinatus.
If you ever had a shoulder injury or have any shoulder pain at all, you might wanna get yourself into the hands of a capable ART provider, then do Joe’s tri-set. Or you might try this here Monday shoulder routine, courtesy of Mark.P.S.
Short refresher on the FST 7 git-up: you do like 7 reps (or 10, but I like to do 7, so sue me) for 7 sets. You pump away, then flex the trained muscles in a similar position, then stretch them about 10-20 seconds each, and go right into the next set. Unless you’re still too tired, then take up to 30 seconds and again it’s burn baby burn.
I hope you’re all feeling good, I know I do. Kiss Kiss.
4 Comments
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I can see why they call it the shoulder shocker!!
Will give it a shot once I heal up a bit more…
Nice one bro! You know the shoulders well for sure, I can attest to that!
Sõl
Heya Bro, yeah you bet!
Glad to hear you’re doing better and better all the time with the foam roller protocol man!
Mark
Intense!! that’s how bodybuilding is supposed to be! you gotta work your ass off..
Yebbs, you said it Elias: density is the word, much much work in little time…
This one here can be done in about 30 minutes, and it’s very effective!
Mark