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[Workout Plans] The Cannonball Shoulder Workout

Posted by on May 21, 2014 in Featured Article, Muscle It UP, Shoulder Workout Plans, Shoulders, Workout Plans | 25 comments

The Cannonball Shoulder Workout — Recap

 

 

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

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Pages: Workout | Printable Recap

 

Pages: 1 2

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  • monkeybutler

    17 sets on shoulders a bit much …..

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  • Tea Partiers are Obese Racists

    Way too many exercises and way too many pressing movements. This routine will screw up your shoulders. Here’s a better one, in order of exercise:

    Rear Delt Fly

    Lateral Raise

    Standing Military Press

    2 rotator cuff exercises

    3-4 sets each of 10-15 reps.

    • https://www.leanit-up.com/ Bryan DiSanto

      That’s bad information — I’ve done variations of this routine (typically more intense than what’s laid out) myself and with clients for years and it’s consistently produced strength and size gains.

      And that’s with absolutely no injuries. If you don’t use junk form and smart, manageable weight, there won’t be damage (people tear RC’s from over-loading their delts with bad technique).

      Plus you’re only looking at 7 sets of pressing movements (C&P, seated military, Arnold); that’s a standard shoulder protocol and nothing out of the ordinary.

      • Tea Partiers are Obese Racists

        “And that’s with absolutely no injuries.”

        That’s because you’re still young. I don’t know, you have the experience, I don’t. But it seems to me most guys are front heavy already, and there should be more pulling and rear delt work than front delt work, esp. with heavy the benchpressing guys do already. The lack of rotator cuff exercises is also problematic. 11 sets of front delt work and 2 sets of rear-delt work seem very imbalanced to me.

        • https://www.leanit-up.com/ Bryan DiSanto

          Injuries go beyond me, but with older clients (male and female).

          Don’t mistake this for any sort of full-body routine, it’s just one component specific to shoulders. A heavy back regimen/pulling routine is insanely critical to complement this — that’ll hit the rear delts/upper back/traps/teres/rhomboids/etc.

          To your point, though, this should NOT be the only workout XYZ person does. That would lead to major imbalances, bad posture, and an awkward looking physique.

        • Bill Thrower

          now why would anyone take anything and obvious moron like you says seriously.
          Liberals are the dumbest people on earth and by far the most hateful.

          • Tea Partiers are Obese Racists

            Hey, I don’t belong to the party that denies evolution and thinks Sarah Palin is the shit. Dumbass.

  • Shilly

    Why did you change workout I was using the old routine dude

    • https://www.leanit-up.com/ Bryan DiSanto

      Feel free to do the old routine if it’s working for you, but I revisited it and it wasn’t balanced enough for my liking.

      This is much more comprehensive — consider switching (and then sprinkle in any extra exercises you personally like).

      • Shilly

        Can you post the old routine for me as I don’t remember it I had the page bookmarked and just used it off my phone

        Just one question though you said the old one wasn’t balanced enough, apart from the actual exercises how does this differ ie are there any particular muscle groups which are targeted more o. This one compared to the old version?

        • https://www.leanit-up.com/ Bryan DiSanto

          It’s a little bit harder and it specifically puts more emphasis on the rear deltoids and traps.

          Here’s the old routine:

          1. Clean and presses - 3 sets, 10 reps
          2. Lateral raise - 2 sets, 12 reps
          2a. [SUPERSET] Front plate raise - 2 sets, 12 reps
          3. Seated barbell military press - 3 sets, 10 reps
          4. 1-arm dumbbell snatch - 2 sets, 10 reps per arm
          5. Reverse flies - 2 sets, 12 reps
          6. Upright rows - 2 sets, 12 reps
          7. Arnold press - 1 burnout set

      • Sulaiman Lalani

        hey bryan thats was really ausome & effective workout i did in my life, well im looking forward for biceps-tricpes exercises in one workout as well as chest & back indivisual workouts, so please post these workouts asap
        thanks alot :)

  • strive to thrive

    found this workout today and it is fantastic. my shoulder day has been seriously lacking so i was after a good solid shoulder blaster. read it , liked it and went straight to the gym to give it a try. loved it! brutal but in a good way . liked it so. much in fact that i couldnt resist throwing in a drop set on the shrugs :) shoulders felt seriously pumped after this workout

    • https://www.leanit-up.com/ Bryan DiSanto

      Oh, you’re more than welcome to throw in as many drop sets as you want :). Glad you liked it!

  • thims85

    as a female, people are always giving me strange looks when i say i want shoulders. lol. I must say i did this workout and loved it! i followed it to a T and was wasted!

    • https://www.leanit-up.com/ Bryan DiSanto

      Haha that’s ridiculous, defined shoulders are one of the most aesthetic body parts — they completely complement the arms and back. Keep on rocking it!!!

  • Riggz
    • https://www.leanit-up.com/ Bryan DiSanto

      Thanks a ton, I really appreciate it! Shoot me an email with a pitch, some of your work, etc. — no promises, but I’ll consider it.

      Thanks!
      Bryan

  • Mike David

    Imo if u lift heavy and consistently do this shoulder routine u are going to end up overtrained. There is way over the recommended rep range but hey if it works for you great, just wish I could be a genetic anomaly too.

  • Popo

    The amount of exercises is overkill. I got all the way to and finished the upright rows, front plate raises and my shoulders felt like they were going to pop. Def not for the beginner or intermediate

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