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Muscle-Building Workout and Diet

– How’s it going everyone? My name is Abel Albonetti, and MuscleTech Athlete. Today I’m going to run you through my meanest shoulder workout. The goal of today’s shoulder workout is to build those big, round shoulders. This workout is gonna be super tough. We’re gonna be doing drop sets, supersets, triple drop sets, and static holds. So get ready and let’s get started. (heavy breathing) So we’re gonna start off
this shoulder workout by doing military dumbbell press. (energetic rock music) Each set, I want you going up in weight and that is why the
reps are getting lower. (energetic rock music) My last set is going to
be a triple drop set. Each drop set, I want you
going to complete failure. (grunting) Now we’re going to be
jumping into a superset. We’re going to be doing
seated military press with a barbell and then we’re going to be going into seated dumbbell side raises. We’re going to be doing four
sets of 10 reps on the press, and then four sets of 12 reps
on the seated side raise. So I want you doing these exercises in a squat rack with safety racks. You want the safety racks
about shoulder height, because what I want you
doing on the side raises with the dumbbells is going all the way up until you hit those safety racks. Then, you’re going to be
setting down the weight doing a drop set, going to failure again. Then after you hit failure
on the second drop set, I want you going up and just
holding it into a static pause, squeezing the whole time
for around 20 seconds. Now on the static pause I don’t
want you having any weight. It’s just your arms going all the way up, squeezing, just pressing all the way up against those safety racks. Now we’re moving onto
barbell front raises. We’re gonna be doing four sets of 10 reps, but every single set we’re
gonna be doing a drop set. (energetic drumbeat) Now when you’re doing the drop set, just go to complete failure. That should be around six to eight reps. (grunting) So now we’re moving onto a seated military press with a cable. We’re going to be doing
four sets of eight reps on one arm, then we’re gonna be
doing eight reps on the other, and then eight reps together. So when one arm is working, the other arm is just holding that stretched position. The benefits of doing this is
keeping time under tension. Even though the weight is down here where you’re stretching, that muscle is not getting much rest at all. Whatever arm I started
with the first time, then the next set I would swap it around. That way one arm is not going to be more dominant than the other. Now we’re moving onto a cable side raise. We’re going to be doing
four sets of 12-15 reps. I like to do these
leaning because you keep tension in your shoulder the whole time. I like to actually get the
cable in between my legs. I feel it hits my
mid-delt a whole lot more. Make sure you hit failure so you’ll fail all way for the 12-15 rep range
and then bang out partials. And again, whatever arm you
started with on the first set, on the second set you need to
start with the opposite arm. Now we’re moving onto rear delts. We’re going to be doing
cable rear delt flys. Four sets of 12-15 reps, on the last set I want you doing a triple drop set. For this exercise, I want those cables all the way up high and
you’re gonna cross them over. Now, I see too many
people going too far back. So when you’re doing this exercise, I don’t want your elbows
going past your torso. You want to keep all
tension in your rear delts. (energetic rock music) So we’re finishing this shoulder
workout with a giant set. We’re gonna be doing front
raises with dumbbells. 10 reps and then you’re gonna
be going 10 reps side raises. And then immediately into
an incline bench prone dumbbell reverse fly for 10 reps. We’re gonna be doing four
sets of this giant set. So we’re gonna be using the
same weight for the front raises as you will with the side raises. When you move onto the reverse fly, I’m going to have to drop the weight by just like five pounds. When you’re doing the
dumbbell front raise, your palms are going to be
facing down when you come up. So just twist down and
your pinky is going to be a little bit higher than your thumb. For the benefits of doing a
reverse fly on an incline bench, is you can’t use momentum.
It’s all in the rear delts. So if you completed this shoulder workout, great job because this was intense! I recommend you doing this
workout maybe like once a month. I wouldn’t suggest doing it every week because it’s such high volume. Full breakdown to this workout, see down below on If you have any questions for me, you can find me over on my
Instagram at abelbodygym. For more videos and articles
from athletes like me, keep coming back to – [Voiceover] Over 45 fitness plans, daily workouts. Results for life. Only $8.99 a month.

100 thoughts on “Total-Shoulder-Builder Workout | Abel Albonetti

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    | Abel Albonetti's Total-Shoulder-Builder Workout |
    1. Seated Dumbbell Press: 4 sets, 12/10/10/8 reps(1 dropset of 6 reps)
    2. Superset
    a. Seated Barbell Military Press: 4 sets, 10 reps
    b. Seated Side Lateral Raise: 4 sets, 12 reps with 20-sec. isometric holds (dropsets)
    3. Barbell front Raise: 4 sets, 10 reps (dropsets)
    4. Giant Set
    a. Seated Cable Shoulder Press: 4 sets, 24 reps (dropsets)
    b. Standing Low-Pulley Deltoid Raise: 4 sets, 12-15 reps (dropsets)
    c. Cable Rear Delt Fly: 4 sets, 12-15 reps (1 tripple dropset)
    5. Giant Set
    a. Front Dumbbell Raise: 4 sets, 10 reps (dropsets)
    b. Side Lateral Raise: 4 sets, 10 reps (dropsets)
    c. Dumbbell Lying Rear Lateral Raise: 4 sets, 10 reps (dropsets)


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  2. When I do isometrics half the gym looks at me, when I saw this I understood why, if you don't know what isometrics and more important how to use them and get the most out of them, my channel is for you

  3. "So when you're doing this exercise, I don't want your elbows going past your torso. You wanna keep all tension in your rear delts." Considering the posterior deltoid's main function is the extension of the shoulder, one of the best ways to target it is actually to make sure your elbow does go back behind the body, so this is definitely not the most optimal way to train them.

  4. Man i just love your killer workouts .. however .. i wish you could share with us a super hard back workout .. addressing the thickness of the lats .. Thank you for your precious time bro 🙂 – BIG THUMB UP !!

  5. please help subscribe to my youtube channel, ny content about gym motivation, if it's finished subscribing, let me know I'll later subscribe again. thanks guyss

  6. for cable workout can i replace them with dumbbells? i workout at home and i have a cage, cheap dumbbells agusabul, the long bar. i dont have the cable yet.. that will take alot more time..

  7. Just did this workout last night with my gym buddy. I love how my shoulder feels sore now. Will do this again after a month

  8. i have a strained bicep tendon, i have it for months now after a boxing session went bad, so can anyone give a tip how to recover?

  9. I followed your instructions regularly
    What I noticed that the big value for super set drop set
    My body totally changed
    Many thanks super coach….

  10. Sir I'm Lokesh Gupta I m very satisfied your super sets and my muscles are progressing in your super set so I m very happy

  11. Are supplements are necessary to use rather than the natural nutritious foods and meals?
    I'm pretty confused in the matter.Need your perspective.

  12. What do u recommend as a schedule push pull leg or bro split and don’t say it depends on my time I can save time for any ??????

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