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Home » Featured Article » [Workout Plans] The Cannonball Shoulder Workout

[Workout Plans] The Cannonball Shoulder Workout

Posted by Bryan DiSanto on May 21, 2014 in Featured Article, Muscle It UP, Shoulder Workout Plans, Shoulders, Workout Plans | 33 comments

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4. Reverse Dumbbell Flies — 2 sets, 15 reps

shoulder workout, shoulder workouts, should workout plan, deltoid workout, deltoid workout plan, shoulder workout routine, shoulders workout, shoulder exercises

How to:

Video Demo — Reverse Dumbbell Flies

(1) Grab two dumbbells and bend over so that your torso is at a 45º angle.
(2) Squeeze your shoulder blades together, tighten your core and lower back, and raise both arms directly out to the side.
(3) Hold the contraction for .5 seconds at the top and slowly return to starting position. Repeat for 15 reps.

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About
Latest Posts

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP

ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).

Latest posts by Bryan DiSanto (see all)

Introducing Metamucil Free — All Of The Fiber, None Of The Artificial Junk (Plus A Bonus Pitaya Bowl Recipe) - June 8, 2017
[UPWOD Nº48] The Upper Body Sledgehammer Workout - June 6, 2017
The Pursuit Of Happiness — My 7-Step Magical Formula For Personal Happiness - May 23, 2017

monkeybutler

17 sets on shoulders a bit much …..
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.
- 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.
    - 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
- 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?
    - 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 🙂
    - Bryan DiSanto
      
      Thanks Sulaiman, glad you liked it. Give this workout plan a shot for arms: https://www.leanit-up.com/wotm-122013-sprout-pair-shredded-cannons-arm-ageddon-biceps-triceps-workout/
      
      And this one for chest/back: https://www.leanit-up.com/wotm-092013-ignite-chest-shoulder-back-growth-bulletproof-adamantine-upper-body-workout/
      
      ^Bryan
      - Sulaiman Lalani
        
        hey friend that is too much for me as an im working intermediate level but this workout scared me :P…. if its possible if i choose one of my own workouts out of these 9 exercises, however there are not many exercises of biceps
        
        Bryan DiSanto
        
        Of course, adjust it based on your own fitness level + time.
        
        Check out this list also — it’s loaded with bicep exercises. https://www.leanit-up.com/the-30-most-powerful-arm-exercises-for-titanic-toned-arms/
        
        Sulaiman Lalani
        
        what about back & legs exercises
        
        Bryan DiSanto
        
        Explore our Exercise Lists section — I’ve put up 5-6 exercise compilations for different parts of the back and legs (lunges, squats, lower back, etc.).
        
        https://www.leanit-up.com/category/muscle-it-up/exercise-lists/
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
- 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!
- 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

Bryan, my lady and I swear by this site and love the workouts bro. We’d love to contribute. I’m really good with sizzle videos and social media work. My email is Riggz2nice@gmail.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.
- joe
  
  I never understand the over training argument. How could you say this is overtraining if you don’t know how much a person sleeps or eats. Over training has become an excuse to lessen workout intensity. I agree there is a point where overkill doesn’t add, but saying this routine will lead to over training neglects the fact that over training is very often more about insufficient recovery, which is to say you must eat and sleep more, and possibly spread out muscle groups more efficiently to optimize recovery time. This routine is not even scratching the surface of overkill leading to over training. Just my .02.
  - Bryan DiSanto
    
    Bingo, couldn’t say it better myself.
    
    Overtraining is the product of mismanaging intensity as it relates to recovery (incl. sleep, nutrition, hydration, supplementation, foam rolling/massage, etc.).
    
    95% of people use “overtraining” as an excuse to justify not working as hard as they could be; and likely aren’t even coming close to hitting that point.
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
Steve Austin

I’m a 16 y/o basketball player and genetically my delts and shoulders have always been small compared to the rest of my body, no matter how I train them. This workout changed that and I can feel the pump the entire time and am seeing steady improvement and growth. I especially like how every part of the shoulder is targeted in one way or another. Thank you for sharing!
- Bryan DiSanto
  
  You got it Steve. Shoulders are a complex muscle group, most people respond better to more targeted training. Keep crushing it!
Scott

Hey Bryan,
I am getting back into working out and just need some clarity. There are seven exercises here listed for the shoulders. Do I complete the first one completely of all four sets for the first one and then move on the next exercise and so forth or do I do one set at a time, and a different exercise for next set? Sorry for the confusion…
- Bryan DiSanto
  
  No prob at all. Do all of the sets for a given exercise and then move onto the next one.
  
  So you’ll do all 4 sets of the DB shoulder press and then move on to the clean & press.
  
  -BD
vinu

I just wanna to know the weights to be used….how it may vary from moderate to heavy or same weight.plz tell me…i like this workout…it feels …i also have something on ma shoulders
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