SHOULDER WORKOUT 4

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SHOULDER WORKOUT 4

INSTRUCTIONS 

  • There are two ways to do this workout: Pick One
Keep It Simple

STEP 1

  • Scroll down to the Exercise List below.

STEP 2

  • Complete all the predetermined sets and repetitions for an exercise before starting the next exercise.
  •  
Part of our Training Programs

STEP 1

  • Scroll down to the Training Programs; it is right below the Exercise List.

STEP 2

  • Open the first program tab (Stabilization) and review the information.

STEP 3

  • Complete today’s workout using the guidelines from the program; you will Replace/Add the values for the following categories of the workout: Sets, Reps, Training Intensity, Exercise Speed, Rest Time. [Example]

STEP 4

  • For next week’s workout, repeat the above steps.
    • This will be considered WEEK 2 in the Training Program.
    • Do the same for WEEK 3 and WEEK 4.

NOTE

  • Once you have finished the Stabilization Training Program, start the next one (Strength Endurance) and repeat Steps 1-4.
  1.  

EXERCISE LIST

Choose from the following:
  • Tap exercise to watch video.
#WARM-UPTIME
💪Dynamic Stretching10-15 min
 RESISTANCE EXERCISES  
#SHOULDERSETSREPS
1.Headstand Push-Up 48-12
2.Single Leg Shoulder Press Variation 148-12
3. 45 Degree Pike Push-Ups48-12
4.Rear Delt Raise48-12
5.Bent Arm Lateral Raise48-12
6.Dumbbell Shrugs48-12
#CORE EXERCISESSETSREPS
1.Oblique Twist With Bar410-12
2.Back Extension410-12
#CARDIOTIME
3.Single Leg Lateral Box Jumps10-15 min
#COOLDOWNTIME
4. Stretching10-15 min
      

Shop The Top 10 Best Workout Accessories at Bodybuilding.com!

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TRAINING PROGRAMS

TERMS   |   DEFINITIONS
DBDumbbell
BBBarbell
1RM1 Rep Max
BWBodyweight
ECCENTRIC

In an eccentric exercise, your muscle stays contracted while lengthening.

EXAMPLE: It’s the downward motion of a push-up, pull-up, or squat.

ISOMETRIC

During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move.

EXAMPLE: A wall sit, plank, or handstand hold.

CONCENTRIC

During a concentric exercise, the muscle length will shorten.

EXAMPLE: The upward motion of a bench press, dumbbell row, or bicep curl.

*INTENSITY LEVEL
This will be the resistance weight (dumbbells, barbells, weight plates, cable machines, etc.) you will use in each exercise.  There are 3 options available:

1 )    X % of your 1RM

2 )    ≤ X % of your BW

3 )    BW only

TRAINING PROGRAMS
STABILIZATION *
Stabilization training is used to increase muscular endurance and stability.  It will help improve your ability to stabilize your joints and posture; high repetitions with a focus on increasing your proprioception.
STRENGTH ENDURANCE *
Strength Endurance training means training with a moderate number of repetitions with heavier weights.  This phase of training will help your body adapt to higher volume workouts while increasing your strength.  This type of training will involve compound sets of exercises.
HYPERTROPHY *
Hypertrophy Training refers to an increase in muscular size by increasing the number of sets performed while increasing the amount of resistance used.  The amount of reps for each set will be moderate to low.
MAX STRENGTH *
Max Strength Training is a measure of how much force your body can exert. More sets. Less reps/set. Heavier weights.
POWER *
Power Training typically involves exercises which apply the maximum amount of force as fast as possible.  It is based on the idea that Strength + Speed = Power.  Power training workouts will combine a Strength focused exercise with a Power focused exercise for each body part.
TRAINING STYLE
SINGLE SETPerforming only 1 set of each exercise.  
EXAMPLE

Resistance weight used:

Exercise 1:.. 70% X 200 lbs. = 140 lbs.

START

If your 1RM for Plate Loaded Shoulder Press is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform ONLY 1 SET of Plate Loaded Shoulder Press with 140 lbs.

FINISH

Once this 1 set is completed, rest, and then move onto the next exercise.

MULTIPLE SETPerforming multiple sets of each exercise you have selected.
EXAMPLE

Resistance weight used:

Exercise 1:.. 70% X 200 lbs. = 140 lbs.

START

If your 1RM for Smith Machine Military Press is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Smith Machine Military Press with 140 lbs.

FINISH

Once this set is completed, rest according to your chosen Training Program and then REPEAT the same exercise for X amount of sets based off of your Fitness Level.

COMPOUND SETPerforming 2 exercises in rapid succession for the same muscles, or non-opposing muscle groups, with minimal rest in between the two exercises.
EXAMPLE

Resistance weight used:

Exercise 1:.. 70% X 200 lbs. = 140 lbs.

Exercise 2:.. 70% X 120 lbs. = 84 lbs.

START

If your 1RM for Standing Push Press is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Standing Push Press with 140 lbs.

FINISH

Once this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible.

START

If your 1RM for Seated Arnold Press is 120 lbs., then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Arnold Presses with 80-90 lbs.

FINISH

Once this set is completed, Rest 60 seconds, then REPEAT the same two exercises for X amount of Compound sets (as determined by your Fitness Level).

SUPERSETPerforming 2 exercises in rapid succession for opposing muscle groups with minimal rest in between the two exercises.
EXAMPLE

Resistance weight used:

Exercise 1:.. 70% X 200 lbs. = 140 lbs.

Exercise 2:.. 70% X 120 lbs. = 84 lbs.

START

If your 1RM for a Seated Dumbbell Shoulder Press is 200 lbs. (two 100 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Seated Dumbbell Shoulder Presses with 140 lbs (two 70 lb dumbbells).

FINISH

Once this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible.

START

If your 1RM for Dumbbell Upright Rows is 120 lbs. (two 60 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight.

This means you will perform 1 set of Dumbbell Upright Rows with 80-90 lbs. (using either two 40 lb. dumbbells or two 45 lb. dumbbells).

FINISH

Once this set is completed, Rest 60 seconds, then REPEAT the same two exercises for X amount of Supersets (as determined by your Fitness Level).

PYRAMID SETIncreasing or Decreasing resistance weight with each set.
EXAMPLE

Resistance weight used:

Exercise 1:.. 70% X 200 lbs. = 140 lbs.

START

If your 1RM for an Alternating Dumbbell Shoulder Press 100 lbs., then the actual weight you will start for this exercise will be 70% of that total weight.

This means you will perform the 1st Set of Alternating Dumbbell Shoulder Presses with 140 lbs (two 70lb dumbbells).

FINISH

Once this set is completed, rest, and then repeat the same exercise for X amount of sets (which will be determined by your Fitness Level and the Training Program you are currently enrolled in).

  • You have the option to increase or decrease the resistance weight for the each set thereafter. 

Back to top

Stabilization Training

  • This phase of training will be used to increase your muscular endurance and stability.  It will help improve your ability to stabilize your joints and posture; high repetitions with a focus on increasing your proprioception.
Read more… …Read less
SHOULDER
STABILIZATION TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up SHOULDER STABILIZATION WORKOUT WEEK 1
WEEK 2handstand push-up SHOULDER STABILIZATION WORKOUT WEEK 2
WEEK 3handstand push-up SHOULDER STABILIZATION WORKOUT WEEK 3
WEEK 4handstand push-up SHOULDER STABILIZATION WORKOUT WEEK 4
     

DETAILS

  • The following numbers are what you will try to hit during your workouts each week.
    • This weekly, month-long plan, is designed to help improve your muscle stability.
PROGRAM DURATION4 WEEKS
TRAINING STYLE

SINGLE EXERCISES

MULTIPLE SETS

REST TIME

After Finishing Each Set

0 — 90 seconds

EXERCISE SPEED DURINGECCENTRIC movementISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
RESISTANCE EXERCISE *4 s2 s1 s
CORE EXERCISE4 s2 s1 s

EXAMPLE ROUTINE

    • Standing Military Press
  • 2 Sets; 12 Reps/Set
  • You will perform 12 reps of a Standing Military Press.

    For each repetition, you will take 1 second to push the weight up (concentric muscle contraction), 2 second pause at the bottom (isometric muscle contraction), and 4 seconds to lower the weight (eccentric muscle contraction) back to starting position. Rest 0-90 seconds, then repeat for the second set.

     
RESISTANCE EXERCISE
BEGINNER

NUMBER OF SHOULDER EXERCISES

2

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS1223
REPShandstandpushup.com

Exercise #1

Exercise #2

12

12

15

15

20

20

20

20

INTENSITY

(__% × 1RM )

60%60%60%60%
RESISTANCE EXERCISE
INTERMEDIATE

NUMBER OF SHOULDER EXERCISES

3 — 4

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS2233
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

20

20

20

20

15

15

15

15

15

15

15

15

12

12

12

12

INTENSITY

(__% × 1RM )

60%65%65%70%
RESISTANCE EXERCISE
ADVANCED

NUMBER OF SHOULDER EXERCISES

4 +

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS3344
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

Exercise #6

20

20

20

20

20

20

15

15

15

15

15

15

12

12

12

12

12

12

12

12

12

12

12

12

INTENSITY

(__% × 1RM )

60%65%70%70%

EXAMPLE WEEK 1

STABILIZATION WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Pike Push-Up1-212BW only4/2/160 s
Arnold Press1-21250% 1RM4/2/160 s
PART 2: RESISTANCE EXERCISE

BEGINNER LEVEL

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up11260%4/2/10-90 s
Single Leg Shoulder Press Variation 111260%4/2/10-90 s

INTERMEDIATE:

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up22060%4/2/10-90 s
Single Leg Shoulder Press Variation 122060%4/2/10-90 s
45 Degree Pike Push-Ups22060%4/2/10-90 s
Rear Delt Raise22060%4/2/10-90 s

ADVANCED

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up32060%4/2/10-90 s
Single Leg Shoulder Press Variation 132060%4/2/10-90 s
45 Degree Pike Push-Ups32060%4/2/10-90 s
Rear Delt Raise32060%4/2/10-90 s
Bent Arm Lateral Raise32060%4/2/10-90 s
Dumbbell Shrugs32060%4/2/10-90 s
PART 3: CORE EXERCISE | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Oblique Twist With Bar1—412—20n/a4/2/10-90 s
Back Extension1—412—20n/a4/2/10-90 s
CARDIO
EXERCISEDURATION
Single Leg Lateral Box Jumps10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

Back to top

Strength Endurance Training

  • This phase of training will involve compound sets of exercises. You will perform a moderate number of repetitions using heavier weights. It will help your body adapt to higher volume workouts while increasing your strength.
Read more… …Read less
SHOULDER
STRENGTH ENDURANCE TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up SHOULDER strength endurance workout 2 week 1
WEEK 2handstand push-up SHOULDER strength endurance week 2 workout 2
WEEK 3handstand push-up SHOULDER strength endurance week 3 workout 2
WEEK 4handstand push-up SHOULDER strength endurance week 4 workout 2
     

DETAILS

  • The following numbers are what you will try to hit during your workouts each week.
    • This weekly, month-long plan, is designed to help improve your muscle strength endurance.
PROGRAM DURATION4 WEEKS
TRAINING STYLECOMPOUND SETS
REST TIME

After 1st Exercise: 0 s

After 2nd Exercise: 60 s

EXERCISE SPEED DURINGECCENTRIC movementISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
RESISTANCE EXERCISE
1st EXERCISE **2 s0 s2 s
2nd EXERCISE **4 s2 s1 s
CORE EXERCISE3 s2 s1 s

EXAMPLE ROUTINE

    Smith Machine Shoulder Press & DB Upright Row
  • 2 Compound Sets
  • 1st EXERCISE: 12 reps/set
  • 2nd EXERCISE: 12 reps/set
  • You will perform 12 reps of a Smith Machine Shoulder Press.

    For each repetition, you will take 2 seconds to push the bar up to the top (concentric muscle contraction), no pause at this position (isometric muscle contraction), and another 2 seconds to return the bar to starting position (eccentric muscle contraction).

  • IMMEDIATELY following last repetition of the Smith Machine Shoulder Press, or at least with minimal amount of rest time possible, you will perform 12 DB Upright Row reps.

    For each repetition, you will take 1 second to pull the dumbbell up to the top (concentric muscle contraction), hold that position for a 2 second pause (isometric muscle contraction), and then 4 seconds to lower the weight back to starting position (eccentric muscle contraction). Rest 60 seconds, and repeat.

     
RESISTANCE EXERCISE
BEGINNER

NUMBER OF SHOULDER EXERCISES

2

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS2222
REPShandstandpushup.com

Exercise #1

Exercise #4

12

12

12

12

10

10

10

10

INTENSITY

(__% × 1RM )

70%70%75%75%
RESISTANCE EXERCISE
INTERMEDIATE

NUMBER OF SHOULDER EXERCISES

3 — 4

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS2334
REPShandstandpushup.com

Exercise #1

Exercise #4

12

12

10

10

8

8

8

8

Exercise #2

Exercise #5

12

12

10

10

8

8

8

8

INTENSITY

(__% × 1RM )

70%75%80%80%
RESISTANCE EXERCISE
ADVANCED

NUMBER OF SHOULDER EXERCISES

4 +

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS3344
REPShandstandpushup.com

Exercise #1

Exercise #4

12

12

10

10

8

8

8

8

Exercise #2

Exercise #5

12

12

10

10

8

8

8

8

Exercise #3

Exercise #6

12

12

10

10

8

8

8

8

INTENSITY

(__% × 1RM )

70%75%80%80%

EXAMPLE WEEK 1

STRENGTH ENDURANCE WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Pike Push-Up1-212BW only4/2/160 s
Arnold Press1-21250% 1RM4/2/160 s
PART 2: RESISTANCE EXERCISE — COMPOUND SETS

BEGINNER LEVEL

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up21270%2/0/20 s
Rear Delt Raise 1270%4/2/160 s

INTERMEDIATE

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up21270%2/0/20 s
Rear Delt Raise 1270%4/2/160 s
Single Leg Shoulder Press Variation 121270%2/0/20 s
Bent Arm Lateral Raise 1270%4/2/160 s

ADVANCED

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up31270%2/0/20 s
Rear Delt Raise 1270%4/2/160 s
Single Leg Shoulder Press Variation 131270%2/0/20 s
Bent Arm Lateral Raise 1270%4/2/160 s
45 Degree Pike Push-Ups31270%2/0/20 s
Dumbbell Shrugs 1270%4/2/160 s
PART 3: CORE EXERCISE | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Oblique Twist With Bar1—48—12n/a3/2/10-60 s
Back Extension1—48—12n/a3/2/10-60 s
CARDIO
EXERCISEDURATION
Single Leg Lateral Box Jumps10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

Back to top

Hypertrophy Training

  • This phase of training will help to increase your muscle size & strength. This is done by increasing the number of sets you perform while increasing the amount of resistance used. The amount of reps for each set will be moderate to low.
Read more… …Read less
SHOULDER
HYPERTROPHY TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up SHOULDER HYPERTROPHY workout week 1
WEEK 2handstand push-up SHOULDER strength HYPERTROPHY workout WEEK 2
WEEK 3handstand push-up training SHOULDER HYPERTROPHY week 3
WEEK 4handstand push-up SHOULDER HYPERTROPHY week 4
     

DETAILS

  • The following numbers are what you will try to hit during your workouts each week.
    • This weekly, month-long plan, is designed to help improve your muscle hypertrophy (size & growth).
PROGRAM DURATION4 WEEKS
TRAINING STYLE

SINGLE EXERCISES

MULTIPLE SETS

REST TIME

After Finishing Each Set

0 — 60 seconds

EXERCISE SPEED DURINGECCENTRIC movementISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
RESISTANCE EXERCISE ***2 s0 s2 s
CORE EXERCISE3 s2 s1 s

EXAMPLE EXERCISE ROUTINE

    • Seated Arnold Press
  • 3 Sets; 12 Reps/Set
  • You will perform 12 reps of a Seated Arnold Press.

    From starting position for each repetition, you will take 2 seconds to press the dumbbells up to the top (concentric muscle contraction), no pause in that position (isometric muscle contraction), and then 2 seconds lower the dumbbells back to starting position (eccentric muscle contraction).Rest 60 seconds or less, then repeat the exercise.

     
RESISTANCE TRAINING
BEGINNER

NUMBER OF SHOULDER EXERCISES

2

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS3344
REPShandstandpushup.com

Exercise #1

Exercise #2

12

12

12

12

10

10

10

10

INTENSITY

(__% × 1RM )

75%75%80%80%
RESISTANCE TRAINING
INTERMEDIATE

NUMBER OF SHOULDER EXERCISES

3 — 4

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS3345
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

12

12

12

12

10

10

10

10

8

8

8

8

6

6

6

6

INTENSITY

(__% × 1RM )

75%80%80%85%
RESISTANCE TRAINING
ADVANCED

NUMBER OF SHOULDER EXERCISES

4 +

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS3455
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

Exercise #6

12

12

12

12

12

12

10

10

10

10

10

10

6

6

6

6

6

6

6

6

6

6

6

6

INTENSITY

(__% × 1RM )

75%80%85%85%

EXAMPLE WEEK 1

HYPERTROPHY WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: RESISTANCE EXERCISE | MULTIPLE SETS

BEGINNER LEVEL

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up31275%2/0/20-60 s
Single Leg Shoulder Press Variation 131275%2/0/20-60 s

INTERMEDIATE

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up31275%2/0/20-60 s
Single Leg Shoulder Press Variation 131275%2/0/20-60 s
45 Degree Pike Push-Ups31275%2/0/20-60 s
Rear Delt Raise31275%2/0/20-60 s

ADVANCED

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up31275%2/0/20-60 s
Single Leg Shoulder Press Variation 131275%2/0/20-60 s
45 Degree Pike Push-Ups31275%2/0/20-60 s
Rear Delt Raise31275%2/0/20-60 s
Bent Arm Lateral Raise31275%2/0/20-60 s
Dumbbell Shrugs31275%2/0/20-60 s
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Oblique Twist With Bar1—48—12n/a3/2/10-60 s
Back Extension1—48—12n/a3/2/10-60 s
CARDIO
EXERCISEDURATION
Single Leg Lateral Box Jumps10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

Back to top

Max Strength Training
  • This phase of training will help to increase the maximum amount of force your body can exert. There will be more sets, but less reps per set using much heavier weights.
Read more… …Read less
SHOULDER
MAX STRENGTH TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up SHOULDER MAX STRENGTH WEEK 1 WORKOUT 2
WEEK 2handstand push-up SHOULDER MAX STRENGTH WEEK 2 WORKOUT 2
WEEK 3handstand push-up SHOULDER MAX STRENGTH WEEK 3 WORKOUT 2
WEEK 4handstand push-up SHOULDER MAX STRENGTH WEEK 4 WORKOUT 2
     

DETAILS

  • The following numbers are what you will try to hit during your workouts each week.
    • This weekly, month-long plan, is designed to help improve your muscle max strength.
PROGRAM DURATION4 WEEKS
TRAINING STYLE

SINGLE EXERCISE

MULTIPLE SETS

REST TIME

After Finishing Each Exercise

3-5 minutes

EXERCISE SPEED DURINGECCENTRIC movementISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
RESISTANCE EXERCISE ****XXX
CORE EXERCISE1 s1 s1 s

EXAMPLE EXERCISE ROUTINE

    Plate Loaded Shoulder Press
  • 4 Sets; 5 Reps/Set
  • You will perform 5 reps of a Plate Loaded Shoulder Press as fast as possible while maintaining control; there is no pause at any of the points during the movement. Rest 3-5 minutes, then repeat the exercise.
NOTE: X = Perform each repetition as fast as possible while maintaining control.
     
RESISTANCE EXERCISE
BEGINNER

NUMBER OF SHOULDER EXERCISES

2

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS4455
REPShandstandpushup.com

Exercise #1

Exercise #2

5

5

5

5

4

4

4

4

INTENSITY

(__% × 1RM )

85%85%87%89%
RESISTANCE EXERCISE
INTERMEDIATE

NUMBER OF SHOULDER EXERCISES

3 — 4

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS4556
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

5

5

5

5

5

5

5

5

4

4

4

4

3

3

3

3

INTENSITY

(__% × 1RM )

85%85%88%91%
RESISTANCE EXERCISE
ADVANCED

NUMBER OF SHOULDER EXERCISES

4 +

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS4566
REPShandstandpushup.com

Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

Exercise #6

5

5

5

5

5

5

4

4

4

4

4

4

3

3

3

3

3

3

2

2

2

2

2

2

INTENSITY

(__% × 1RM )

85%88%91%94%

EXAMPLE WEEK 1

MAX STRENGTH WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: RESISTANCE EXERCISE — MULTIPLE SETS

BEGINNER LEVEL

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up4585%X/X/X3-5 min
Single Leg Shoulder Press Variation 14585%X/X/X3-5 min

INTERMEDIATE

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up4585%X/X/X3-5 min
Single Leg Shoulder Press Variation 14585%X/X/X3-5 min
45 Degree Pike Push-Ups4585%X/X/X3-5 min
Rear Delt Raise4585%X/X/X3-5 min

ADVANCED

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up4585%X/X/X3-5 min
Single Leg Shoulder Press Variation 14585%X/X/X3-5 min
45 Degree Pike Push-Ups4585%X/X/X3-5 min
Rear Delt Raise4585%X/X/X3-5 min
Bent Arm Lateral Raise4585%X/X/X3-5 min
Dumbbell Shrugs4585%X/X/X3-5 min
PART 3: CORE EXERCISE | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Oblique Twist With Bar1—48—12n/a1/1/10-60 s
Back Extension1—48—12n/a1/1/10-60 s
CARDIO
EXERCISEDURATION
Single Leg Lateral Box Jumps10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

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Power Training

  • This phase of training typically involves compound sets to help improve your explosiveness.  Power workouts will combine a Strength focused exercise (less reps using a heavier weight) with a Power focused exercise (more reps using a lighter weight) for each body part.  During each set, the goal will be to apply the maximum amount of force as fast as possible.  It is based on the idea that Strength + Speed = Power.
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SHOULDER
POWER TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up SHOULDER POWER WEEK 1 WORKOUT 2
WEEK 2handstand push-up SHOULDER POWER WEEK 2 WORKOUT 2
WEEK 3handstand push-up SHOULDER POWER WEEK 3 WORKOUT 2
WEEK 4handstand push-up SHOULDER POWER WEEK 4 WORKOUT 2

DETAILS

  • The following numbers are what you will try to hit during your workouts each week.
    • This weekly, month-long plan, is designed to help improve your muscle power.
TRAINING STYLECOMPOUND SETS
REST TIME

After 1st Exercise: 0 s

After 2nd Exercise: 60 s

EXERCISE SPEED DURINGECCENTRIC movementISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
RESISTANCE EXERCISE
1st EXERCISE **XXX
2nd EXERCISE **XXX
CORE EXERCISEXXX

EXAMPLE EXERCISE ROUTINE

    Handstand Push-Up + Kettle Bell Swing
  • 3 Sets
  • 1st EXERCISE: 5 reps/set
  • 2nd EXERCISE: 10 reps/set
  • You will perform 5 reps of a Handstand Push-Up.

    Perform each repetition as fast as possible while maintaining control.

  • IMMEDIATELY following last repetition of the Handstand Push-Ups, or at least with minimal amount of rest time possible, you will perform 10 reps of a Kettle Bell Swing.

    Perform each repetition as fast as possible while maintaining control. Rest 60 seconds, and then repeat the compound set.

NOTE: X = Perform each repetition as fast as possible while maintaining control.
     
RESISTANCE EXERCISE
BEGINNER

NUMBER OF SHOULDER EXERCISES

2

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS3344
REPShandstandpushup.com

Exercise #1

Exercise #4

5

10

5

10

4

10

4

8

INTENSITY 
1st Exercise85% 1RM85%89%91%
2nd Exercise2% of BW4%6%8%
 OR   
 30% 1RM35%40%45%
RESISTANCE EXERCISE
INTERMEDIATE

NUMBER OF SHOULDER EXERCISES

3 — 4

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS3445
REPShandstandpushup.com

Exercise #1

Exercise #4

5

10

4

10

4

8

3

8

Exercise #2

Exercise #5

5

10

4

10

4

8

3

8

INTENSITY 
1st Exercise85% 1RM89%89%93%
2nd Exercise2% of BW4%6%8%
 OR   
 30% 1RM35%40%45%
RESISTANCE EXERCISE
ADVANCED

NUMBER OF SHOULDER EXERCISES

4 +

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS3455
REPShandstandpushup.com

Exercise #1

Exercise #4

5

10

4

10

3

8

2

6

Exercise #2

Exercise #5

5

10

4

10

3

8

2

6

Exercise #3

Exercise #6

5

10

4

10

3

8

2

6

INTENSITY 
1st Exercise85% 1RM89%93%95%
2nd Exercise2% of BW4%6%8%
 OR   
 30% 1RM35%40%45%

EXAMPLE WEEK 1

POWER WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: RESISTANCE EXERCISE — COMPOUND SETS

BEGINNER LEVEL

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up3585% 1RMX/X/X0 s
Rear Delt Raise 102% of BWX/X/X2 min

INTERMEDIATE

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up3585% 1RMX/X/X0 s
Rear Delt Raise 102% of BWX/X/X2 min
Single Leg Shoulder Press Variation 13585% 1RMX/X/X0 s
Bent Arm Lateral Raise 102% of BWX/X/X2 min

ADVANCED

Perform the following Exercise # (s) from today’s list.

EXERCISESetsRepsIntensitySpeedRest
Headstand Push-Up3585% 1RMX/X/X0 s
Rear Delt Raise 102% of BWX/X/X2 min
Single Leg Shoulder Press Variation 13585% 1RMX/X/X0 s
Bent Arm Lateral Raise 102% of BWX/X/X2 min
45 Degree Pike Push-Ups3585% 1RMX/X/X0 s
Dumbbell Shrugs 102% of BWX/X/X2 min
PART 3: CORE EXERCISE | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Oblique Twist With Bar1—48—12n/aX/X/X0-60 s
Back Extension1—48—12n/aX/X/X0-60 s
CARDIO
EXERCISEDURATION
Single Leg Lateral Box Jumps10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

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“
There is only one way to avoid criticism: do nothing, say nothing, and be nothing.”— Aristotle

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VIDEOS

WARM-UP
Dynamic Stretching
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RESISTANCE EXERCISES
1. Headstand Push-Up
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2. Single Leg Shoulder Press Variation 1
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3. 45 Degree Pike Push-Ups
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4. Rear Delt Raise
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5. Bent Arm Lateral Raise
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6. Dumbbell Shrugs
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CORE
1. Oblique Twist With Bar
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8. Back Extension
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CARDIO
9. Single Leg Lateral Box Jumps
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COOLDOWN
10. Stretching
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“
There is only one way to avoid criticism: do nothing, say nothing, and be nothing.”— Aristotle

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