JAVON WALKER’S SHOULDER WORKOUT

Former NFL wide receiver and MLB draftee Javon Walker has taken his talents to the fitness industry. To stay ripped, the new physique pro sticks to a lot of conditioning work that made him a 2004 Pro Bowl pick: sprints, stadium steps, agility ladder drills, and plyometrics. In the gym, however, Walker has shifted the focus away from power development to pure aesthetics.

“In football, we’d work total-body, explosive movements, but now it’s about developing body parts using certain angles,” he says. Ultimately, success in football and in the physique division carry similar demands. “Waking up on time, running routes properly, and being accountable—that transitions to men’s physique because of the dedication you need to train and diet.”

The Shoulder Workout

EXERCISE 1

BAND FRONT RAISE

6 sets          15 reps          90 sec rest

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EXERCISE 2

BAND LATERAL RAISE

6 sets          15 reps          90 sec rest

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EXERCISE 3

LATERAL RAISE

3 sets          15 reps          90 sec rest

Alternate one arm at a time.

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EXERCISE 4

BAND OVERHEAD PRESS

6 sets          15 reps          90 sec rest

source. muscleandfitness.com.