Скачать или смотреть Badass Workout of the Week Episode 3: Shoulder Attack

This badass workout is a vicious, high-volume delt-blaster that will hammer your shoulders with a barrage of badass moves. Do it right, and you're done in 30 minutes.

THE WORKOUT
To be completed in 30-minutes, including warm-up (see all the moves in the video above).

Warm up with 3 sets of Cable Side-Lateral Raises. 20 reps per arm.

GIANT SET:
1. Rope High-Pulley Row
2. Alternating Standing DB Side Lateral Raise
3. Barbell Front Raise
4. Bent-over DB Lateral Raise
5. Seated DB Lateral Raises
6. Smith-Machine Shoulder Press

You must fail between 12-15 reps per exercise with zero rest between exercises. All 6 exercises are done in that specific order before resting. Rest period after each cycle is 2 minutes. Perform the cycle for 6 total revolutions.

Finish with Dumbbell Circles: 3 sets of 15 reps, in between each set perform a deep static stretch!