You've seen them, shoulders that seem to have a mind of their own; ones that stand out because of their massive size and rounded structure. They are thought to resemble an actual bowling ball. If you have always wondered how a person's shoulders could grow to such huge proportions; or even if yours could grow to such huge proportions, here are three exercises in particular that will place you well on your way. Although these are three separate exercises, for the purpose of this training session, they will be trained within 8 seconds of each other. That's right, 8 seconds. That means in between each rep, you will rest for 8 seconds and then start the next exercise. Also, the exercises will be performed in "drop sets", so you will need to be sure to use a weight that will challenge you but also will allow you to complete each set.The drop sets will begin at 12, then 8, then 6, and finally 4. Usually, with performing drop sets the weight decreases or increases depending on how you begin. However, with this exercise routine, the weight will stay the same and the reps will decrease. After completing each drop set and resting 8 seconds between each, go to the next exercise and repeat the same format.
Before getting started, let's take a look at the shoulder exercises that will be incorporated for this particular training session:
- Shoulder press: This exercise, and the others, will be done with the use of dumbbells. Although, you should use a weight that challenges you, shoulder presses can cause you to tire quickly, so be smart about the weight you select, since you will need to stick with that weight throughout the entire session.
- Upright row: This exercise requires form and concentration. It is important to also control the movement and not quickly drop the weight as you lower it but keep it strict and steady.
- Bent over lateral raise: You will take the weights, as you bend forward until your back is flat, and raise your arms out to the sides completing your sets, just as you did in the first two exercises.
These exercises will all be performed standing. Once you have completed all three exercises, you then should take approximately a 2 to 3 minute rest before repeating the process all over again. Perform this routine for 3 to 4 sets and you will have had a tremendous shoulder workout ... that's if you can hang in there long enough to get through it.
If you are a beginner, you may find this routine to be a bit difficult. However, you can moderate your rest periods just a bit and use a lighter weight until you get the hang of it. For you seasoned trainers out there, the challenge can be very welcoming if you want to try something a bit different. So give it a shot. Male or female, bowling ball shoulders are awesome and can be yours, if you pay the price! Happy training!!
WATCH VIDEO: Massive Bowling Ball Shoulder Workout