21 Day Boulder Shoulders

Copyright 2013-Alain Gonzalez-All Rights Reserved

http://www.MuscleMonsters.com

21 Day Boulder Shoulders

Why This Program Works

With this program we are looking for maximum overload of
the muscle from all different angles. We are also aiming to
recruit as many dormant muscle fibers as possible and
fatigue them.
Another purpose of the program is overreaching for super
compensation. Purposely aiming to overtrain a specific
muscle for a short amount of time (3 weeks) and then
decreasing the volume and frequency has been shown to
promote super compensation by adding new muscle mass
to that muscle group.
As we have learned through science and the repeated bout
effect, small muscle groups recover faster and thus can
handle a higher frequency. In our case, we will be training
arms 3x per week with 24-48 hours rest in between sessions.
Warning: Do not try this for more than 3 weeks at a time.
Can I train other muscle groups during this program?
This is a SPECIALTY training program. If you want big
shoulders (or bigger arms, increased bench, or a bigger
chest), then you have to focus on that ONE goal if you want
optimal results. With that being said, for the next 3 weeks
we are going to focus all of our efforts on shoulder
specialization. Dont make the mistake of trying to maintain
Copyright 2013-Alain Gonzalez-All Rights Reserved

http://www.MuscleMonsters.com

21 Day Boulder Shoulders

volume on all different muscle groups during this program.

You want all your resources (training, nutrition, recovery)
to go toward the ultimate goal of increased shoulder size
and strength.
This program will consist of 4 training days. 3 of the 4 days
we will train shoulders and the remaining day will be body
management/maintenance. This will allow us to keep our
other muscle groups active to avoid size or strength loss
during this 3 weeks course.
Nutrition
Best results come when in a caloric surplus. See the Lean
Mass Calorie Formula bonus that was included with this
program.
Workout Schedule
Monday: CNS Wave Loading + Delt Destruction
Wednesday: Shoulder Recomposition
Saturday: Deltoid Demolition
Tuesday: CNS Wave Loading + Delt Destruction
Thursday: Shoulder Recomposition
Saturday: Deltoid Demolition
Monday: CNS Wave Loading + Shoulder Recomposition
Thursday: Delt Destruction
Saturday: Deltoid Demolition
Copyright 2013-Alain Gonzalez-All Rights Reserved

http://www.MuscleMonsters.com

21 Day Boulder Shoulders

21 Day Boulder Shoulders

Calendar
Sunday

Monday

Tuesday

CNS Wave
+
Delt
Destruction

Maint.
Workout #2

CNS Wave
+
Delt
Destruction

CNS Wave
+
Shoulder
Recomp.

Maint.
Workout #1

Wednesday

Thursday

Shoulder
Recomp.

Maint.
Workout #1

Deltoid
Demolition

Shoulder
Recomp.

Deltoid
Demolition

Delt
Destruction

Deltoid
Demolition

Copyright 2013-Alain Gonzalez-All Rights Reserved

Friday

Saturday

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21 Day Boulder Shoulders

CNS Wave Loading

Workout
Standing OHP
Standing OHP

Sets
3
3

Reps
7/5/3
7/5/3

Rest
3 Minutes
3 Minutes

Delt Destruction
Workout
Seated DB
Press
Seated lateral
Raises
External
Rotation: Cable
Pulley
Internal
Rotation: Cable
Pulley
Bent Lateral
Raises
Upright Rows

Sets
4

Reps
8

Rest
90 Seconds

10

60-90 Seconds
60 Seconds

10-12
60 Seconds

10-12

10

60-90 Seconds

60-90 Seconds

Copyright 2013-Alain Gonzalez-All Rights Reserved

http://www.MuscleMonsters.com

21 Day Boulder Shoulders

Shoulder Recomposition
Workout
Cuban Press
Sidelying
Lateral Raises
Rear Delt:
Cable Pulley
DB Shrugs
Barbell Shrugs

Sets
4
4

Reps
8
8-10

Rest
90 Seconds
60 Seconds

10

60 Seconds

3
3

8
8

60 Seconds
60 Seconds

Deltoid Demolition
Workout
Shoulder Horn
Seated Military
Press
Standing DB
Press
L-Lateral
Raises
Seated Rear
Delt Raises
Upright Rows
DB Shrugs

Sets
2
4

Reps
8-10
8

10

Rest
60 Seconds
90-120
Seconds
90 Seconds

60- 90 Seconds

8-10

60 Seconds

4
4

8
8

60-90 Seconds
60 Seconds

Copyright 2013-Alain Gonzalez-All Rights Reserved

http://www.MuscleMonsters.com

21 Day Boulder Shoulders

Maintenance Workout #1
Workout
Squat

Sets
4

Reps
6-8

Bench Press

6-8

Dips
Bent Over
Rows
Pull Ups

4
4

8-10
6-8

6-10

Rest
90-120
Seconds
90-120
Seconds
60 Seconds
90-120
Seconds
90 Seconds

Maintenance Workout #2
Workout
Deadlifts

Sets
4

Reps
6-8

Lat Pull-Down

6-8

Pull Ups
Incline Bench
Press
Dips

4
4

6-10
6-8

8-10

Copyright 2013-Alain Gonzalez-All Rights Reserved

Rest
90-120
Seconds
90-120
Seconds
90 Seconds
90-120
Seconds
60 Seconds

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21 Day Boulder Shoulders

Congratulations on
successfully completing the
program and achieving
larger shoulders...
Enjoy the Results
and Stay Big!

Copyright 2013-Alain Gonzalez-All Rights Reserved

http://www.MuscleMonsters.com