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DELTS |
ADVANCED
ROUTINE: GUNTER SCHLIERKAMP
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IF BODYBUILDING CONTESTS WERE
judged solely on popularity, Günter
Schlierkamp would never lose. With his easy-going smile and
incredibly approachable demeanour, the German giant has won
countless fans the world over. He used this particular
routine in preparation for his 2002 GNC Show of Strength
victory.
>>
“In the past, I’d try to go much heavier but I’d lose my
form,” Günter says. “Now I concentrate more on feeling the
muscles. [If I happen to fall back into bad habits] I go
10–20 pounds lighter on the next set.”
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#4 |
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EXERCISE |
SETS
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REPS
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Seated One-Arm
DB Lateral Raise
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4
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15, 12, 8–10, 6 |
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Seated DB Press |
4 |
12, 8–10, 8, 6 |
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DB Upright Row |
4 |
15, 12, 8, 5–6 |
Incline-Bench Bent-
Over Lateral Raise |
4 |
15, 10–12, 10–12, 10–12 |
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Günter also includes smith
machine full- and partialrange presses in his
shoulder workout, either near the beginning
(after seated lateral raises) or as a final
burnout exercise.
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SEATED ONE-ARM DUMBBELL
LATERAL RAISE |
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START: Günter likes to begin with
this middle delt exercise instead of the
heavy presses he used to do, and his
shoulder twinges are a thing of the past.
Sitting erect at the end of a flat bench
with a dumbbell in each hand, angle the
thumb on your working arm down, little
finger up. Maintain this hand position
throughout the movement to place stress on
your delt.
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MOVE: Power the weight up,
keeping a slight bend in your elbow. At the
top, with your elbow just above shoulder
height, reverse direction and lower the
weight under control. To keep stress on the
muscle, stop short of fully relaxing your
arm before beginning the next rep. Repeat
for reps, then switch arms.
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SEATED
DUMBBELL PRESS
START: Sit on a
straight-back bench with your feet firmly planted on the
floor. Begin with your elbows at shoulder level but slightly
forward, forearms angled in slightly so that the inner
plates of the dumbbells are directly above your delts.
MOVE:
With your knuckles pointed at the ceiling, push the weights
straight up, stopping short of locking out your elbows. Then
control the dumbbells all the way down until your upper arms
are parallel to the floor or slightly lower, the weights at
approximately ear level.
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DUMBBELL
UPRIGHT ROW
START: Stand with your
chest lifted, holding the weights in front of your thighs,
palms facing your legs and elbows slightly bent.
MOVE:
Bring your elbows up and out to your sides as you lift the
dumbbells, keeping your wrists straight. When your elbows
reach shoulder level, the inside plates of the dumbbells at
your armpits, reverse direction and lower the weights under
control to the start.
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INCLINE-BENCH BENT-OVER
LATERAL RAISE
START: Günter
straddles an incline bench and leans his chest
against the pad. “You want your torso to be almost
parallel to the floor so you hit your rear delts as
you lift the weights out to each side,” he says. At
the start, his arms hang down with a slight bend in
his elbows.
MOVE:
Günter leads with his elbows to lift the dumbbells
out to his sides to shoulder level. He explains that
it’s important to bring your elbows straight out
from the shoulder rather than lifting them rearward,
which would recruit more of your upper back than
your rear delts.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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