Download - "BUILD KILLER SHOULDERS"
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MAXWORKOUT By Brian Furer • Photos by JamesPatrick.com
Build Killerill
Shoulders The year 2012 was a great year in the development of my company, VIP Real Estate in Colorado, but my workaholic nature took its toll on my body and my life. In December 2012, I weighed 232 pounds with full muscle atrophy from lack of use. I was hung over, out of shape, didn’t ft in my clothes, couldn’t run, jump, etc. And I HATED it. I was depressed and miserable. I knew it was time for a drastic change! I set my goal on January 2nd to do whatever it took to win Max Muscle's MaxForm Life Challenge and take the stage in my frst NPC show, the Northern Colorado NPC on April 14th, 2013. Coming from so far behind, I was undertaking the impossible. To accomplish the impossible, I knew I could leave no stone unturned. I had to surround myself with the best of the best, the cream of the crop, the most advanced techniques and the greatest knowledge base. I had to employ every advantage and apply them with 110 percent effort. I started with diet and supplementation from Denver’s Mile High Max Muscle, guided by Billy VanHeusen, Jesse Lehman
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and Adam Kreisher – absolute gurus. I then joined The Gym in Denver that is known to produce the most professional athletes of all gyms. The Gym is a hard core Olympic training center style gym home to NPC, IFBB pros, UFC and other MMA fghters, pro football, basketball and Olympic competitors. I hired its owner, IFBB Pro and MMA Pro fghter Chris Williamson, the best of the best. My meals were prepped by Ready Fit Go and physical imperfections
were corrected with Dry Needling by Dr. Ben Cowin of Action Spine & Sports Medicine in Denver. My training partners were also IFBB Pros. In every area, I sought out and implemented the best there was. Then, I emulated them, listened, learned, trained alongside and took every ounce of advice I could by the amazing group I had surrounded myself with – and pushed onward with reckless abandon, ultimate discipline and unwavering precision. I owe
Why a shoulder workout? The shoulder – a genetically ill-constructed joint comprised of many small muscles that when trained properly,
transform to make your upper body look HUGE. They add width, dimension, a striking silhouette and the defnition
between bicep and tricep attachment looks impressive. Many people don’t train shoulders properly so their shoulders
are undersized. When trained well, shoulders truly set you apart, making this my favorite muscle group to develop!
much to them and thank them daily for the support, guidance and foundation that took me to where I am today. In the end, I’m not a pro yet. But by doing what the pros do, I’m so much closer to it than I would have been otherwise! The drive behind my success was this: to become a pro, train like a pro! So, I hope you enjoy this pro shoulder workout that helped me in my journey to become one of the Top 10 MaxForm Life Challenge winners.
Look for more winning workouts as we feature one workout per month showcasing some of Max Muscle's Top 10 MaxForm Life Challenge fnalists.
Behind-the-Head Military Press on Smith MachineThis is a primary lift, heavier than
many for shoulders. Before beginning,
position a short backed chair properly
for back support. Test alignment with
no weights frst, ensure that you
can lower the bar from the pressed
position to approximately the base
of your skull, without hitting yourself
on the head! Once weighted, place
hands relatively wide on the bar and
lower the low position slowly and
controlled, then explode back up to
the pressed position.
Do a light warm-up set of 20, then
increase weight for each subsequent
set of 12, 10 and 8 reps.
Dumbbell Military PressSame reps and sets as the Smith Machine press,
only using dumbbells to engage control and
stabilizer muscles, and hit a different angle!
Smith Machine Upright RowsWith the Smith Machine bar racked low near your
knees, stand facing the bar, feet shoulder-width
apart, grab the bar with about 8-10 inches in
between your hands. As you pull the bar up, lead
with your elbows high, isolating rear shoulder.
This is NOT a clean and jerk, and is not meant
to engage your biceps. Elevate bar to just below
your chin. Do three sets of 10-12 reps.
A B
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Lateral Flys(Small muscles targeted so
use light weights.) Standing,
leaning only slightly forward
at the waist, raise the
weights to your sides with
elbows slightly bent but
unmoving, rotating only from
the shoulder joint – mimic
the wings of a bird.
Do three sets of 12 reps.
Lat Flys on AngleThis is a modifcation of the
lateral fies, one arm at a
time. Find an object to grip
in the non-lifting hand, feet
against that object, but lean
away from the object placing
your body at an angle.
Do three sets of 12 reps.
Rear Delt Bent-Over FlysSame motion as the lateral fy: arms stationary,
rotating from the shoulder joint – only your
body should be close to parallel with the foor,
targeting the rear deltoid muscle.
Do three sets of 12 reps.
A B
Cable-Crossing PullsWith a cable cage, cable pulleys high and to
the sides, grab left pulley with right hand, right
pulley with left hand. Start with arms straight,
hands together, tension on cables. Pull cables
away from center isolating rear deltoid. Again,
arms straight, rotate from shoulder joint.
Do three sets of 12 reps. MS&F
Traps Shoulder ShrugsThis targets the trapezius.
Start with feet shoulder-
width apart, hands holding
fairly heavy weights at your
sides. With arms hanging
naturally at your sides, fex
the traps to elevate your
shoulders straight up, trying
to touch your ears, which is
a shrugging motion, hence
the name!
Do three sets of 12 reps
with escalating weight
based on ability.