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Shoulders & Hamstrings Day!

Shoulders are DEAD, ever super set truck drivers with arnold presses? KILLER!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

Shoulders & hamstrings, an unlikely pairing that promises great results! By training shoulders and hamstrings on the same day you will be able to fully exert yourself on both your upper body and lower body. For me, this also gives me a chance to train shoulders twice a week to help improve on them. You will be focusing on a high volume type of workout here with 4 sets per exercise and 8 reps per set! Keep your rest periods short and dig deep to take this workout head on and push it to the limit Nation! #HTH

  • 8 reps per set
  • 4 sets per exercise
  • Rest 60 - 90 seconds between sets

Shoulders

  1. Standing Dumbbell Shoulder Press
  2. Dumbbell Y-Raise

Superset

  1. Seated Dumbbell Arnold Press
  2. Truck Driver (1 – 1 Count)

Hamstrings

  1. Barbell Stiff-Leg Deadlift
  2. Prone Leg Curl
  3. Single-Leg Leg Curl

Need 1 on 1 coaching? Send me a direct message to learn more!
camelia
camelia g gabriela Altorfer
6 Post(s)
6 Post(s) Gender: Female Goal: Bodybuilding Date Joined: December 12, 2013
Posted


Hi,Coach.I have two questions: 1.I'm stuck with my squats at 115lbs .What can i do to overcome this phase et move forward with the weight?  2.How can I do a hack squat if I don't have a Smith machine to the gym?Now,I'm so glad about"Shoulders and Hamstrings"!I did shoulders twice this week ans the superset made me shiver of pain each time.Dumbbell y raise too...For hamstrings the combination prone leg curl and single leg curl killed me.Love this routine!Thank you!

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: camelia


Hi,Coach.I have two questions: 1.I'm stuck with my squats at 115lbs .What can i do to overcome this phase et move forward with the weight?  2.How can I do a hack squat if I don't have a Smith machine to the gym?Now,I'm so glad about"Shoulders and Hamstrings"!I did shoulders twice this week ans the superset made me shiver of pain each time.Dumbbell y raise too...For hamstrings the combination prone leg curl and single leg curl killed me.Love this routine!Thank you!

Gabriela,

 

You might try super setting your leg workout. Try doing squats super setted with leg press or lunges. Besides raising the weight and doing 5x5's (5 sets of 5 reps with as much weight as you can handle with proper form), super sets are a great way to break thru plateaus. You have already seen what super sets can do for your shoulders and hams :-)

 

As for hack squats, the way the old timers like Arnold and Franco did them and the original way to do a hack squat before there were hack squat machines or Smith Machines is to put a BB behind you. Squat down and place your hands behind you and grab the bar. Raise yourself back up while holding the bar behind you lifting both your upper body and the BB at the same time. It is like doing a back squat only the bar is behind you on the floor to start versus on your upper back/neck.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
camelia
camelia g gabriela Altorfer
6 Post(s)
6 Post(s) Gender: Female Goal: Bodybuilding Date Joined: December 12, 2013
Posted

Thank you so much John for your message! 5sets of 5 reps scares me a little,I always train alone.But I like the idea of supersetting squats and lunges or leg press.It seems to me a promise to a bloody legs workout.Can you suggest me,please,another few exercises for glutes and quads?You may thinck that i want to abuse to your knowledge....but I'll train legs tomorrow and any advice from an"old man"is precious for me.
Gabriela

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: camelia

Thank you so much John for your message! 5sets of 5 reps scares me a little,I always train alone.But I like the idea of supersetting squats and lunges or leg press.It seems to me a promise to a bloody legs workout.Can you suggest me,please,another few exercises for glutes and quads?You may thinck that i want to abuse to your knowledge....but I'll train legs tomorrow and any advice from an"old man"is precious for me.
Gabriela

Hi Gabriela,

 

No problem at all. Glad I could help. I would recommend searching SHF.com for different exercises to try for glutes and quads under the "Workouts" tab on the home page. Here you pick specific muscles and it shows you exercises to hit those muscles :-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: camelia


Hi,Coach.I have two questions: 1.I'm stuck with my squats at 115lbs .What can i do to overcome this phase et move forward with the weight?  2.How can I do a hack squat if I don't have a Smith machine to the gym?Now,I'm so glad about"Shoulders and Hamstrings"!I did shoulders twice this week ans the superset made me shiver of pain each time.Dumbbell y raise too...For hamstrings the combination prone leg curl and single leg curl killed me.Love this routine!Thank you!

Hey Camelia!

 

Happy to hear you loved the workout/video! @Jmboiardi gave some great tips. You can break through plateaus by following a program like 5x5 (5 sets of 5 reps) or performing super sets. Often times you can try WAVE LOADING as well.

 

Wave loading would look something like this:

 

Set 1: 100 lbs (10 reps)

Set 2: 105 lbs (8 reps)

Set 3: 110 lbs (6 reps)

Set 4: 115 lbs (4 reps)

Set 5: 105 lbs (10 reps)

 

Basically you are lifting your max weight for 10 reps on set 1, and then adding weight each set while reducing reps. Then on your last set you go back to 10 reps, but add 5 lbs to the lift. The goal is that you are activating more muscle fibers as you add weight and reduce the rep range so when you go BACK to the 10 reps, you should be able to lift more.

 

Give it a try and keep up the great work! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
hasanhassoun
hasanhassoun g Hasan Hassoun
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2015
Posted
Posted By: Scott_Herman

Shoulders & hamstrings, an unlikely pairing that promises great results! By training shoulders and hamstrings on the same day you will be able to fully exert yourself on both your upper body and lower body. For me, this also gives me a chance to train shoulders twice a week to help improve on them. You will be focusing on a high volume type of workout here with 4 sets per exercise and 8 reps per set! Keep your rest periods short and dig deep to take this workout head on and push it to the limit Nation! #HTH

  • 8 reps per set
  • 4 sets per exercise
  • Rest 60 - 90 seconds between sets

Shoulders

  1. Standing Dumbbell Shoulder Press
  2. Dumbbell Y-Raise

Superset

  1. Seated Dumbbell Arnold Press
  2. Truck Driver (1 – 1 Count)

Hamstrings

  1. Barbell Stiff-Leg Deadlift
  2. Prone Leg Curl
  3. Single-Leg Leg Curl

Hello Scott,

 

I have quite a problem with my shoulder. It is of lower progress than the other muscles. My schedule is 5 days a week, enough carbs enough proteins.

I changed my program the last month into two day shoulder workout of:

 

1 - front barbell raises
2 - dumbell flys
3 - seated military press
4 - deltoid machine
5 - front dumbell press
drop set in the first set.

 

Still, after one month the changes are minimal.

 

what can you advise regarding this topic?

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: hasanhassoun

Hello Scott,

 

I have quite a problem with my shoulder. It is of lower progress than the other muscles. My schedule is 5 days a week, enough carbs enough proteins.

I changed my program the last month into two day shoulder workout of:

 

1 - front barbell raises
2 - dumbell flys
3 - seated military press
4 - deltoid machine
5 - front dumbell press
drop set in the first set.

 

Still, after one month the changes are minimal.

 

what can you advise regarding this topic?

Hey bro.

One month isn't that long. Gaining muscle takes time.

How many total sets are you doing and how many reps per set?

Also, can you list for us your current macros? You say you are eating enough, but maybe you aren't eating as much as you think. Make sure you check the @mealplan page if you haven't already.

One last thing...if you aren't doing any posterior delt exercises here, do you do some with your back workout? (E.g reverse flys).

Hope this helps man! Make sure you post back with that extra info!

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
muscular strength
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