Get those Superhero shoulders that you've always wanted. There are so many benefits in working your shoulders, including add strength to compound lifts. Throw out those 1980s shoulder pads out. We're going to pack on some meat on them shoulders.

The one thing I've started doing in the past year was prioritizing my workouts. A typical day are my base lifts including Shoulder Press, Squat and Bench Press. The way I train now is based on those daily lifts. I try and increase my weight weekly and then basically go through a full body workout for the rest of the workout. I hit basic primary motions of the body including Push through the spine (horizontally), Push through the spine (vertically) , Pull through the spine (horizontally), Pull through the spine (vertically) and Squat and Hinge etc. And then work from big body parts to small ones eg: chest, back then down to biceps.  The dilemma I ran into was my shoulder presses always suffered.

The solution was a bit of priority training and of course reading as many strength and conditioning books, listening to coaches and trial and error. So now I start with the demanding standing shoulder press first. This packs the heavy beef on the shoulder. It's quite demanding because of the danger (oooo very very scary) and balance element. You are pressing weight above your head, your shoulders fire up, your triceps help press it press up, your traps are firing up in the rack position not to mention your abs and lower back. Guess what? You're standing so your legs are your foundation. This is a staple. Any other shoulder press motion I use for scultping and use a slower tempo. My first Shoulder Press is my power exercise. That means it's explosive and heavy. Where's the beef? Right over here.

Here's one of my typical shoulder workouts.

Shoulder Press (Power)
week 1: 3setsx10reps (12rep max);
week 2: 4x10 +10lbs;
week 3: 5x8 +10lbs;
week 4: 3x6 +20lbs. 
**note: Once you get close to your plateaus then instead of weekly 10lb increases I would reduce to 5lbs and 10lbs last week respectively.

Inverted Hammer Strength Shoulder Press
4 sets x 8 reps (4,0,1,0) and then a drop set (kaboom)

Crazy 8s Shoulder Superset
3sets of 8reps

• Superman Punch
• Letter Y Overhead Press
• Lateral Side Raise
• Bent Over Reverse Flye
• Punches

**note: Superset of 5 shoulder exercises which blast the shoulder heads at every angle. Each exercise should be done right after the other. You use the same weight but can change the tempo to challenge yourself. Personally, I use a 4 second negative (lowering), and 1 second positive (raising) speed to really make the muscle work.

....to be continued...with pictures :)