Here my personal superman shoulder pump workout. The routine is as follows:
3 Sets of 10 Reps Overhead Press with TBR Bands
3 Sets of 10 Reps Handstand Push-Ups
3 Sets of 10 Reps Tigerbend Elbow Rock
3 Sets of 10 Reps Front Lateral Raise with TBR Bands
3 Sets of 10 Reps Side Lateral Raise with TBR Bands
3 Sets of 10 Reps Rear Delts Raise with TBR Bands
3 Sets of 30 Reps Bodyweight Shrugs
3 Sets of 15 Reps Upright Rows with TBR Bands
Rest 30-45 Seconds between each set, and 1 minute between each exercise.
آی-ویدئو