4-Week Shoulder Shocker Workout

Shock your shoulders and ignite their growth with this 4-week workout containing patented training strategies from coach Eric Broser.

Workout Summary
Main Goal:	Build Muscle
Workout Type:	Single Muscle Group
Training Level:	Advanced
Program Duration:	4 weeks
Days Per Week:	1
Time Per Workout:	45-60 minutes
Equipment Required:	Barbell, Cables, Dumbbells, Machines
Target Gender:	Male & Female
Recommended Supplements:	ISOFLEX, Aminocuts, Impact Igniter

Workout Description

When it comes to impressive shoulders, size, and muscle definition, nothing beats a well-structured plan containing effective strategies. This 4-week shoulder shocker workout is designed to provide a catalyst for shoulder muscle growth, ensuring you achieve the rounded, defined look you’ve been aiming for.

This shoulder workout focuses on various techniques to push your deltoid muscles to new heights, stimulating growth and improving muscle definition. Perform this routine once every 5-7 days, depending on your recovery capacity and schedule. Ensure proper warm-up before each session and focus on maintaining good form to prevent injuries and maximize gains.

Providing a Catalyst for Muscle Growth

This workout is a blend of high-intensity training and advanced techniques aimed at shocking your muscles into growth. The following exercises and methods are designed to stimulate muscle fibers, increase strength, and improve overall shoulder development.

Week 1: The FTX2™ (Fast Twitch Exponential) Method

This method focuses on fast-twitch muscle fibers responsible for explosive power and rapid growth. The exercises are performed with controlled speed to maximize muscle fiber activation and promote hypertrophy.

Exercise	Tempo	Sets	Reps
Seated Dumbbell Lateral Raise	2/0/1	3	15
Military Press	2/1/1	3	4-6
Wide Grip Barbell Upright Row	2/0/1	3	10-12
Single Arm Reverse Cable Fly	2/1/1	3	16-20

Week 2: The SPEC™ (Stretch/Peak Contraction/Eccentric/Concentric Emphasis) Method

This method focuses on varying the rep tempos to target different muscle growth aspects. Each exercise emphasizes a distinct phase of the movement, ensuring comprehensive muscle development.

Exercise	Tempo	Sets	Reps
Incline Dumbbell Front Raise	2/1/1	3	8-10
Machine Reverse Fly	2/0/1	3	15
Seated Dumbbell Press	2/1/1	3	6-8
Wide Grip Cable Upright Row	2/1/1	2	12-15

Week 3: The PRRS™ (Power/Rep Range/Shock) Method

This method incorporates various techniques to challenge the muscles and ignite growth. The exercises target different muscle fibers to ensure balanced development.

Exercise	Tempo	Sets	Reps
Incline Shoulder Press	4/1/1	3	4-6
Seated Dumbbell Lateral Raise	2/1/1	3	10-12
Alt. Dumbbell Lateral Raise	2/1/1	3	8-10
Alt. Incline Cable Front Raise	2/1/1	2	25-30

Week 4: The FDFS™ (Fiber Damage/Fiber Saturation) Method

This method aims to induce muscle trauma for growth, followed by saturating the muscles with blood and nutrients to promote recovery and hypertrophy.

Exercise	Tempo	Sets	Reps
Seated Lateral Raise	6/1/X	3	5-6
EZ Bar Front Raise	2/1/1	2	25-30
Seated Rear Delt Fly	2/1/1	2	25-30
Cable Rope High Pull	2/1/1	2	25-30

Extra Tips For The Workouts

Tempo is important. Ensure you feel the muscle working through each phase of the movement. Adjust weights and reps according to your progress. Here are a few tips to help you get the most out of these workouts:

Single Arm Reverse Cable Fly: Focus on squeezing the rear delts with each rep.
Incline DB Side Lateral: Use a lighter weight to maintain form.
Incline Cable Front Raise: Focus on the contraction at the top.
Single Arm Pin Press in Seated Shoulder Press Machine: Ensure the proper form for maximum effect.

Wrap Up

Follow this program for 4 weeks, maintaining proper form and focusing on tempo. Adjust the weights as needed to continue challenging yourself. By the end of the program, your shoulders will be noticeably bigger and more defined.