Pro Shoulder Training Program With Reda Al Qabandi

Grab some heavy weights and slap around the anterior, lateral, and medial heads of your shoulders with new pro Reda Al Qabandi.

Bodybuilding has plenty of stars and aesthetic physiques, including none other than Reda Al Qabandi. With over 25 years of experience in bodybuilding, Reda earned the special privilege of getting his pro card this year at the 2016 Mr. Olympia Kuwait.

Raise, Then Press

Reda never lets his shoulder routine hit a plateau, and he always strives to shock his muscles and central nervous system. He says everything is fair game, including: “routines, rep ranges, exercises, rest periods, tempo and pace. My body never has time to adjust and get used to any style of training.” However, a couple of characteristics in his shoulder routine never change.

“I will always start my shoulder routines with isolated movements first, and depending on how my shoulders are shaping, I will usually begin with the weak parts of my shoulders first, usually with dumbbell lateral raises or even dumbbell rear lateral raises”, he says. “After my isolated movements are all performed and I have a lot of blood in my shoulders, I’ll move on to either dumbbell presses or military presses—some sort of heavy overhead press”.

This also allows him to concentrate on form and mind-muscle connection while decreasing the risk of injury.

Reda’s tool of choice to roast his shoulders piece-by-piece is the dumbbell. Dumbbells offer a distinguished advantage when it comes to the shoulders greater control. They help you isolate the individual heads and carry out your front, lateral, and rear delt attack. Using a machine for some of the moves ensures a steady range of motion and controlled technique.

Reda’s Pro Shoulder Program

Seated Shoulder Press Machine – 4 sets of 8-10 reps

Pro Shoulder Training Program With Reda Al Qabandi Pro Shoulder Training Program With Reda Al Qabandi

  • Adjust the weight, seat and handles on a shoulder press machine to your own preferences.
  • Sit down with a straight back – feet firmly on the floor and wide-planted – and grab the handles with both hands.
  • Bend your elbows out to the side as you pull down the handles below your ears for the starting position.
  • Exhale as you straighten your arms above your head, pushing the weight upwards.
  • Pause for a moment as your shoulders are contracted at this top position.
  • Inhale as you slowly move back to the starting position and repeat for reps.

Side Lateral Raise – 4 sets of 8-10 reps

Pro Shoulder Training Program With Reda Al Qabandi

  • Stand up straight with your feet shoulder-width apart, your arms by your side and a dumbbell of your choice in each hand.
  • This is your starting position.
  • Exhale and slowly bring your arms upwards until the dumbbells are about level with your ears.
  • Keep your back and torso straight throughout and your elbows slightly bent.
  • Pause for a moment as your shoulders are contracted at this top position.
  • Inhale as you slowly move back to the starting position and repeat for reps.

Seated Dumbbell Press – 4 sets of 8-10 reps

Pro Shoulder Training Program With Reda Al Qabandi Pro Shoulder Training Program With Reda Al Qabandi

  • Sit on an exercise bench with a straight back, feet planted firmly on the floor and a dumbbell of your choice in each hand. (Use a bench with a back support if you prefer)
  • Start with the dumbbells at shoulder height, with your elbows parallel to your shoulders and out to the sides and your palms facing forward.
  • Exhale and drive the dumbbells up and towards each other until they lightly touch above your head.
  • Pause for a moment as your shoulders are contracted at this top position.
  • Inhale as you slowly move back to the starting position and repeat for reps.

Seated Rear Delt Flyes Machine – 4 sets of 8-10 reps

Pro Shoulder Training Program With Reda Al Qabandi

  • Place a flat bench in the center of a cable machine – lengthwise – in between two low pulleys, set at a weight of your choice.
  • Sit at the head of the bench with your feet firmly on the floor and shoulder-width apart.
  • Bend with a straight back so that your torso is on your thighs and grab the left pulley with your right hand and the right pulley with your left hand (you may need some help to do this).
  • The starting position begins with a pulley in each hands, behind your knees with your palms facing each other and hands together.
  • Exhale as you pull your arms apart and upwards until the pulleys are around shoulder height.
  • Pause for a moment as your shoulders are contracted at this top position.
  • Inhale as you slowly move back to the starting position and repeat for reps.

Standing Bent-Over Rear Delt Raise – 4 sets of 8-10 reps

Pro Shoulder Training Program With Reda Al Qabandi Pro Shoulder Training Program With Reda Al Qabandi

  • Begin with your feet shoulder-width apart, bent at the waist with a straight back, slightly bent knees and your torso parallel to the floor.
  • Your arms should be hanging in front of you with palms facing each other and a dumbbell of your choice in each hand.
  • Exhale as you raise your arms upwards until your upper arms are parallel to the floor with slightly bent elbows and the dumbbells ‘pouring’ towards the floor (i.e. your thumbs are further down than your fingers).
  • Pause for a moment as your shoulders are contracted at this top position.
  • Inhale as you slowly move back to the starting position and repeat for reps.

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