21 Day Boulder Shoulders

21 Day Boulder Shoulders

Copyright 2013-Alain Gonzalez-All Rights Reserved

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http://www.MuscleMonsters.com


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Why This Program Works With this program we are looking for maximum overload of the muscle from all different angles. We are also aiming to recruit as many dormant muscle fibers as possible and fatigue them. Another purpose of the program is overreaching for super compensation. Purposely aiming to overtrain a specific muscle for a short amount of time (3 weeks) and then decreasing the volume and frequency has been shown to promote super compensation by adding new muscle mass to that muscle group. As we have learned through science and the repeated bout effect, small muscle groups recover faster and thus can handle a higher frequency. In our case, we will be training arms 3x per week with 24-48 hours rest in between sessions. Warning: Do not try this for more than 3 weeks at a time. Can I train other muscle groups during this program? This is a SPECIALTY training program. If you want big shoulders (or bigger arms, increased bench, or a bigger chest), then you have to focus on that ONE goal if you want optimal results. With that being said, for the next 3 weeks we are going to focus all of our efforts on shoulder specialization. Don’t make the mistake of trying to maintain Copyright 2013-Alain Gonzalez-All Rights Reserved



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volume on all different muscle groups during this program. You want all your resources (training, nutrition, recovery) to go toward the ultimate goal of increased shoulder size and strength. This program will consist of 4 training days. 3 of the 4 days we will train shoulders and the remaining day will be body management/maintenance. This will allow us to keep our other muscle groups active to avoid size or strength loss during this 3 weeks course. Nutrition Best results come when in a caloric surplus. See the Lean Mass Calorie Formula bonus that was included with this program. Workout Schedule Monday: CNS Wave Loading + Delt Destruction Wednesday: Shoulder Recomposition Saturday: Deltoid Demolition Tuesday: CNS Wave Loading + Delt Destruction Thursday: Shoulder Recomposition Saturday: Deltoid Demolition Monday: CNS Wave Loading + Shoulder Recomposition Thursday: Delt Destruction Saturday: Deltoid Demolition Copyright 2013-Alain Gonzalez-All Rights Reserved



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21 Day Boulder Shoulders Calendar Sunday

Monday

Tuesday

CNS Wave + Delt Destruction

Maint. Workout #2

CNS Wave + Delt Destruction

CNS Wave + Shoulder Recomp.

Maint. Workout #1

Wednesday

Thursday

Shoulder Recomp.

Maint. Workout #1

Deltoid Demolition

Shoulder Recomp.

Deltoid Demolition

Delt Destruction

Deltoid Demolition


Friday

Saturday



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CNS Wave Loading Workout Standing OHP Standing OHP

Sets 3 3

Reps 7/5/3 7/5/3

Rest 3 Minutes 3 Minutes

Delt Destruction Workout Seated DB Press Seated lateral Raises External Rotation: Cable Pulley Internal Rotation: Cable Pulley Bent Lateral Raises Upright Rows

Sets 4

Reps 8

Rest 90 Seconds

4

10

60-90 Seconds 60 Seconds

2

10-12 60 Seconds

2

10-12

5

10

60-90 Seconds

6

8

60-90 Seconds




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Shoulder Recomposition Workout Cuban Press Sidelying Lateral Raises Rear Delt: Cable Pulley DB Shrugs Barbell Shrugs

Sets 4 4

Reps 8 8-10

Rest 90 Seconds 60 Seconds

4

10

60 Seconds

3 3

8 8

60 Seconds 60 Seconds

Deltoid Demolition Workout Shoulder Horn Seated Military Press Standing DB Press L-Lateral Raises Seated Rear Delt Raises Upright Rows DB Shrugs

Sets 2 4

Reps 8-10 8

2

10

Rest 60 Seconds 90-120 Seconds 90 Seconds

2

8

60- 90 Seconds

4

8-10

60 Seconds

4 4

8 8

60-90 Seconds 60 Seconds




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Maintenance Workout #1 Workout Squat

Sets 4

Reps 6-8

Bench Press

4

6-8

Dips Bent Over Rows Pull Ups

4 4

8-10 6-8

4

6-10

Rest 90-120 Seconds 90-120 Seconds 60 Seconds 90-120 Seconds 90 Seconds

Maintenance Workout #2 Workout Deadlifts

Sets 4

Reps 6-8

Lat Pull-Down

4

6-8

Pull Ups Incline Bench Press Dips

4 4

6-10 6-8

4

8-10


Rest 90-120 Seconds 90-120 Seconds 90 Seconds 90-120 Seconds 60 Seconds



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Congratulations on successfully completing the program and achieving larger shoulders... Enjoy the Results and Stay Big!



21 Day Boulder Shoulders

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