Forcillo's Shoulders   Sometimes to prevent any boredom that might set in at the gym I might make a few changes to my workout plan. Lately I have gotten a little bored of the Caps done the Chhouk Way workout so I decided to change things up a little.
 
This is my shoulder workout so were going to do it my way. Make sure to have warmed up and stretched before hitting the cold iron, also have a lifting belt handy.
 
Chhouk Press:
 
            1 set lightweight x 10 reps
            1 set moderate weight x 8 reps
            2 sets heavyweight x 6-8 reps
 
*I love these! They make my delts explode. Do the second 100% set just because your a man and you have big balls. In reality 1 maximum set would be enough but I like doing 2 because this exercise is so great!
 
Machine Shoulder Press:
 
            1 set lightweight x 10 reps
            1 set moderate weight x 8 reps
            1 set heavyweight x 6-8
 
*For this exercise use the standard shoulder press machine with the flat-back chair. Do these slow and make sure the the weights touch the stack when you bring them back down. That way the full range of motion will be used. Don't completely lock out at the top of the movement. It puts too much stress on the elbows.
 
Hammer Shoulder Press Machine:
 
            1 set lightweight x 12 reps
            1 set moderate weight x 8 reps
            1 set heavyweight 6-8
 
*By this point your delts are pretty much begging for mercy. Don't give into the temptation to quit. Finish these sets with a shorter rest in between sets than you would usually take.
 
Shrugs:
 
            1 set moderate weight x 8 reps
            1 set heavyweight x 6 reps
 
*The only thing you'll want to do right now is go home. You'll be sore, tired, sweaty and probably hungry. Finish these two sets quickly and get the hell out of there.   Forcillo's Gym is based in Toronto, Canada James Forcillo can be contacted by email at forcillosgym@hotmail.com   Back to the Workouts