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Jason Poston – Timed Shoulder Workout

Ready for a shoulder workout that will leave you unable to brush your teeth afterward? Get ready to get owned by IFBB pro Jason Poston!
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  •  Jason Poston’s Shoulder Workout |
    1. Side Lateral Raise – As many reps as possible in 3 min. taking 3-sec. rests as needed
    2. Poston Press – As many reps as possible in 90 sec., taking 3-sec. rests as needed
    3. Machine Shoulder (Military) Press – As many reps as possible in 60 sec. taking 3-sec. rests as needed
    4. Upright Barbell Row – As many reps as possible in 60 sec. taking 3-sec. rests as needed
    5. Seated Bent-Over Rear Delt Raise – As many reps as possible in 60 sec. taking 3-sec. rests as needed
    6. Dumbbell Shrug – 3 sets, 20 reps
    7. Barbell Shrug Behind The Back – 3 sets, 20 reps

At first glance, this workout looks pretty mellow: Seven exercises with a 2.5-minute rest period between each one. Piece of cake! But then you start the first set, and that cold feeling starts to creep up your spine. “What have I gotten myself into?”

If you’re looking for a workout that will force shoulder growth, IFBB pro Jason Poston has created just the thing. There are a modest number of exercises—nothing crazy—and you do get a lot of rest in between them, but the way he structures the sets will have you begging for mercy.

Poston kicks off the workout with timed sets of 3 minutes, then 90 seconds, then 60 seconds, and finishes up with some standard sets and reps—but with a twist. As you battle through these exercises, pay attention to form, but feel free to cheat just the tiniest bit to get in all the reps you can.

Once you finish your first time through this workout, you might agree with Poston that this isn’t something you want to do every week. He suggests that you do it for about four weeks in a row every now and then, then return to a more conventional shoulder workout.

| Technique Tips |

Dumbbell Lateral Raise:
The goal for this exercise is to get in as many reps as you can in 3 minutes—using the same weight for the entire interval, if possible. Keep going until your form starts to fall apart. Then, take a 3-second rest, pick up the weight, and start again.

If you discover you started with too much weight, you might want to use the dropset technique: Lift as much as you can with one weight, then switch to a lower weight to finish the interval. The main point, though, is to lift as much as you can, and don’t rest any longer than 3 seconds. Finish up, then sit back and enjoy 2-1/2 minutes of rest before the next exercise.

Poston Press:
It stands to reason Poston would include this exercise in his shoulder workout; he invented it because he wanted something that would hit all three delt heads in one movement. Start in the traditional Arnold position, but instead of taking the dumbbells all the way up and locking out, simply rotate your shoulders and elbows back. As you do this, squeeze your scapulae and rear delts, then rotate back to the starting position. You’ll quickly notice that your arms and shoulders will be under constant tension for the entire 90 seconds.

Machine Shoulder Press:
Poston has you use the machine on this one so you won’t have to worry about stability as you rep out for 60 seconds. He suggests starting with a weight that’s 70 percent of your 1RM. Keep going until failure, take those 3 seconds to pull yourself together, then finish up strong. If your shoulders weren’t feeling it before, they are now.

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