IFBB Professional League Men’s Open bodybuilder James Hollingshead has competed twice in the 2025 season. He ranked eighth at the Arnold Classic and third at the 2025 Detroit Pro. “The Shed” wasted no time returning to work after his most recent contest; he recently captured a shoulder and triceps session comprising the following:
James Hollingshead’s 3D Shoulder Training
- Reverse Pec-Deck
- Dumbbell Rear Lateral Raise
- Seated Lateral Raise
- Cable Lateral Raise
- Seated Smith Machine Press
- Dumbbell Shrugs
- Triceps Pushdowns
- Overhead Extensions
- Single-Arm Machine Extension
- Crunches
- Leg Raises
Hollingshead started his rear delt training on the reverse pec deck, which he prefers because he does not have to hold handles. He trains in an eight-to-12-rep range. He performs only one working set, a form of high-intensity training (HIT)made famous by British bodybuilding icon and six-time Mr. Olympia Dorian Yates.
“Volume is very low,” Hollingshead said. Research has shown that high-intensity and high-volume training methods can help improve muscular performance gains, but HIT has an edge. (1)
Hollingshead trained dumbbell rear lateral raises to stimulate the rear delts further; one warm-up set and one working set. Seated lateral raises target the medial deltoids, and unilateral cable lateral raises help prevent strength imbalances.
Hollingshead performed seated Smith machine presses and dumbbell shrugs to conclude his shoulder training. He trained his triceps via pushdowns, overhead extensions with an EZ-curl barbell, and a machine extension, followed by crunches and leg raises for the abdominals.
Hollingshead has yet to qualify for the 2025 Mr. Olympia contest, which will be held Oct. 9-12, 2025, in Las Vegas, NV. To compete in Las Vegas, he must win a pro show before Sept. 14, 2025.
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References
- Giessing, J., Eichmann, B., Steele, J., & Fisher, J. (2016). A comparison of low volume ‘high-intensity-training’ and high volume traditional resistance training methods on muscular performance, body composition, and subjective assessments of training. Biology of sport, 33(3), 241–249. https://doi.org/10.5604/20831862.1201813
Featured Image: @hollingshead89 on Instagram
