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Built By Science Daily Trainer: Day 5, Shoulders

Not only are we building boulder shoulders, we're training them to be stronger, healthier, and more stable. Give me a few weeks, and you'll feel the difference!

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We're putting some new exercises into your personal training database. Built by Science is the perfect opportunity for you to try new exercises or implement the ones you may already be familiar with in a new way. Challenge your shoulders with some tough sets!

Shoulders get their own special day because they're such an important part of an athletic physique. Big, round shoulders make your upper body look wider and your waist look smaller. You won't grow muscle without hard work, though. Use challenging weight and put forth intense effort.

Shoulder training is a more complex endeavor than hitting your deltoids once per week. We spend most of our time training the deltoids because they're the muscles we can see in the mirror. However, if you peel back the layers of deltoid muscle, you'll find the rotator cuff. The rotator cuff stabilizes the shoulder joint—a very important job. The exercises you'll do today will not only help you build bigger delts, but they'll also help you to develop a stronger, more stable rotator cuff.

Don't forget to fuel your body with healthy whole foods. The hard work doesn't stop once you're out of the gym!

Tempo Training

Perform the exercises below at the prescribed tempo to maximize time under tension (TUT). Tempo is shown as a series of 3 numbers, such as 3-0-1.

  • The first number (3) is the eccentric, or lowering, component of the lift.
  • The second number (0) denotes any pause at the midpoint.
  • The third number (1) is the concentric, or lifting, component.

Regardless of the exercise, the first number is always the eccentric and the third number is always the concentric.


Standing Alternating Dumbbell Press

4 sets of 8 reps Tempo: 3-0-1. Rest: 60-90 seconds
Standing Alternating Dumbbell Press Standing Alternating Dumbbell Press


Seated Bent-Over Rear Delt Raise

3-4 sets of 12 reps Tempo: 2-1-1. Rest: 60 seconds
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise


Standing Cable Wood Chop

3-4 sets of 12 reps Tempo: 2-1-1. Rest: 60 seconds
Standing Cable Wood Chop Standing Cable Wood Chop


Dumbbell Loaded Carry (shown as farmers walk)

3-4 sets of 100 feet Rest: 60 seconds
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