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Shoulder Workout with IFBB Pro BodyBuilder Kevin Ofurm

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Shoulder Workout with IFBB Pro BodyBuilder Kevin Ofurm

Today I take IFBB Professional Body Builder Kevin Ofurm though a killer bolder shoulder workout.

In this workout we focus on high rep movements while keeping a eye on form. the Point of this type of workout is to ultimately recruit as many muscle fiber during the actual exercise. You will notice after rotator cuff warm up we use a activation machine Called “ NueFit Activation System“ for our initial warm up.  Here is the Workouts we preformed for the day

Warm up: 

Rotator cuff warm up (while holding a 5 pound weight) 

– -15 reps of 90 degree elbows and rotate hands above shoulder to below shoulders

Warm up set ( using NueFit Activation System)

while attached to the NueFit system to active all muscle fibers in the Shoulder complex to fire off the muscles at the same time we had Kevin do the warm Turner Cavender set up for him.

 

•Machine  Lateral Raises (straight set) 

– 1 set x 20 reps (light weight)

 

Workout: 

• Machine  Lateral Raises (straight set) 

1 set x 20 reps (light weight)

rest then start:

– 1 set x 10 reps (heavy weight)

– 1 set x 10 reps (medium weight)

– 1 set x 10 reps (light weight)

– 1 set x 10 reps (lighter weight)

  • Seated Dumbell Shoulder Press 

– 1 set x 30 reps (heavy  weight or 40lbs)
– 1 set x 10 reps (heavy weight or 90lbs)
– 1 set x 10 reps (light or 70lbs)

– 1 set x 10 reps (lighter weight or 40lbs)

  • Front Deltoid Machine Press (drop set) 

–  1 set x 40 reps (heavy)
– 1 set x 40 reps (medium)

– 1 set x 40 reps (light)
– 1 set x 40 reps (lighter)

•  Standing Dumbbell Upright Row 

3 set x 15 reps

  • Reverse Machine Fly (straight set) 

– 1 set x 10 reps (Heavy weight)

– 1 set x 10 reps (medium weight)
– 1 set x 10 reps (medium light weight)

– 1 set x 10 reps (lighter weight)

• Standing Dumbbell Shoulder Shrugs 

-5 set x 20 reps x 20 second rest

 

Make sure to watch this video to get tips on all exercise form for each exercise movement Preformed for this Shoulder workout.

Try out this awesome back workout and let us know what you think

Thank you, and Remember, J.a.m.o.d.i.

It’s just a matter of doing it!

– Turner Cavender

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