The Coconut Shoulders Workout!

The Coconut Shoulders Workout!.............

The coconut shoulder training is a 3-week cycling training designed to pack some weight on the shoulders and traps. The routine consists of 3 separate training sessions on, one for each week. Muscle shocking techniques such as drop sets, slow reps and supersets are also used. This training is not for beginners, if you are a beginner check out the beginner workouts page.

Workout Notes:

   1. 50-10 min warm up and stretch before each workout.
   2. Strict technique on all exercises. (See shoulder exercises)
   3. Target, at least one aspect of improving your training per week.

Weekly Workout Routines:
Week 1 - Heavy weeks
Shoulders
Exercise Sets Reps
Military Press 3 8
Seated dumbbell press 3 10
Seated dumbbell lateral raises (shown standing) 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 are looking to go heavy on the basic exercises for 8 strict reps. Side and rear fly slowly exercises should be performed with ultra-strict form, the weight is not so important. One minute rest between sets.
Week 2 - Fallen Shock weeks
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 raises 3 12
Dumbbell Reverse Fly 3 12
Superset Traps: Upright row with heavy weight for 8 reps, then straight barbell shrug in the same weight. Very important that the top position for a count of 4 and lower slowly. This gives you a 1-4-2 rep timing. Weight should be batting easy to do as many repetitions as possible.
Shoulder exercises: Strict and rep for slow timing for all exercises.
Week 3 - Shoulders Shock weeks
Shoulders
Exercise Sets Reps
Dumbbell Press / Barbell Front Raise superset 4 12:08
Dumbbell lateral raises 4 Max Drop Set
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 just be able to press the last repeat), then straight in front barbell lifting for 12 slow reps. Rep Timing for barbell front raises, is 2-2-2. This should burn!
Drop sets: Start with a weight you can do for 8-10 reps and Drop-Down do maximum repetitions at each weight class you drop. Aim for at least 3 drops.