DELTS LIKE A MF
Maddawg Strong
Bodybuilding, Women's TrainingWhile l love the look of powerful quads, in my eyes, I could TELL when someone worked out by the look of their shoulders. Seeing your delts fill out a t-shirt always impressed me the most.
It was a STRONG look.
I took a step back and realized all the issues that contributed to this lack of growth.
Inconsistency Improper technique Not truly pushing myself... Were all HUGE contributors.
We’ve created a program to solve those problems for you.
I know I’m not the only one who thinks that seeing some built-up shoulders is a sign that “DAMN, that person works out!”
This program is 12 weeks long, two sessions a week, and is an ADD-on program.
This means that you can add it on top of your current training!
If you like your current training, but need an extra push for your shoulder days, this is perfect for you!
Like your powerlifting program but need a boost? Doing my Legs Like A MF program or Built and need some more specific shoulder work? BAM!
This is not a gender-specific program. We believe that everyone deserves some pumpkin delts. We cannot wait to see your growth!
Here's a link where you can get access to the program right now!
-Maddy Forberg
Warm Up
A
Before each shoulder session, we will be following this warm-up routine in order to prevent potential injury due to the increased frequency and intensity of these shoulder-focused days! DO NOT skip this. It will only take 10-15 minutes, but save you from potential issues or injuries that could last you a lifetime, and can very likely aid in the development of more muscle (the stretching portion specifically). Warm-Up: 1. Resistance Band Adductions - 2x15-20. *grip a resistance band with a palms-up hand position, elbows bent to 45°, kept tucked in close to the torso. 2. Resistance Band Horizontal Adduction - 2x15-20. *This will be the same as the previous movement, but instead of keeping your elbows bent – you will have your arms outstretched at shoulder height (think: zombie) with palms facing up towards the ceiling. 3. Resistance Band “Cheerleaders” -2x15-20. *again, similar to the previous movements; you will grab the resistance band with a palms-up position, arms will be straight out in front of you, but at a diagonal angle to each other (one higher and one lower) – perform a similar ‘band pull-apart' type motion, moving in a diagonal angle until arms are fully extended at both ends. Hold briefly for 1-2 seconds, come back to starting position, then flip hands to switch positions and repeat (what was previously the top hand is now on the bottom and vice versa).
B
High Incline Smith Press
2 x 12
C
Seated Side Raise
2 x 12
D
Incline Braced Y Raise
2 x 15
E
Tricep Extension
12, 15
F
Incline DB Curl
12, 15
Stretch
G
Facing away from a Smith Machine or squat rack with the bar set at hip-height (or slightly lower/higher); turn away from the bar, grip it with a palms-up position and straight arms, then slowly begin lowering yourself (kneeling or squatting down) until your begin to feel tension on your delts. Do not resist or tighten up – take a deep breath, relax, then slowly sink into a deeper position (*if possible – do not FORCE yourself into any position) and continue trying to relax and hold there for 45-60 seconds. Through each sessions and week; the goal will be to continue increasing the duration you’re holding this stretch for up to a maximum of 90-120 seconds.
Warm Up
A
Before each shoulder session, we will be following this warm-up routine in order to prevent potential injury due to the increased frequency and intensity of these shoulder-focused days! DO NOT skip this. It will only take 10-15 minutes, but save you from potential issues or injuries that could last you a lifetime, and can very likely aid in the development of more muscle (the stretching portion specifically). Warm-Up: 1. Resistance Band Adductions - 2x15-20. *grip a resistance band with a palms-up hand position, elbows bent to 45°, kept tucked in close to the torso. 2. Resistance Band Horizontal Adduction - 2x15-20. *This will be the same as the previous movement, but instead of keeping your elbows bent – you will have your arms outstretched at shoulder height (think: zombie) with palms facing up towards the ceiling. 3. Resistance Band “Cheerleaders” -2x15-20. *again, similar to the previous movements; you will grab the resistance band with a palms-up position, arms will be straight out in front of you, but at a diagonal angle to each other (one higher and one lower) – perform a similar ‘band pull-apart' type motion, moving in a diagonal angle until arms are fully extended at both ends. Hold briefly for 1-2 seconds, come back to starting position, then flip hands to switch positions and repeat (what was previously the top hand is now on the bottom and vice versa).
B
Seated Shoulder Press
2 x 12
C
Rear Delt Row
2 x 12
D
Behind the Back Cable Raise
12, 15, 15
E
Single Arm Preacher Curl
12, 15
F
PJR Pullover
12, 15
Stretch
G
Facing away from a Smith Machine or squat rack with the bar set at hip-height (or slightly lower/higher); turn away from the bar, grip it with a palms-up position and straight arms, then slowly begin lowering yourself (kneeling or squatting down) until your begin to feel tension on your delts. Do not resist or tighten up – take a deep breath, relax, then slowly sink into a deeper position (*if possible – do not FORCE yourself into any position) and continue trying to relax and hold there for 45-60 seconds. Through each sessions and week; the goal will be to continue increasing the duration you’re holding this stretch for up to a maximum of 90-120 seconds.
Maddy Forberg
I remember the day I saw my two best friends slapping hands and slamming weights. Doing some sport they called Powerlifting The moment I gripped the knurling, my life had a purpose that I hadn't felt before. There’s nothing I love more than seeing people find the strength within themselves. I believe that the barbell can change your life too, and I can’t wait to go on this journey with you!
