Shoulder Gainz
Warm Up 10-15 minutes
(ie. Run, Treadmill, Elliptical, Bike, Stair Stepper, Row, etc.)
BEGINNER
|
Military Press |
4 x 10 |
|
Upright Row |
4 x 10 |
|
Lateral Raise |
4 x 10 |
|
Smith Machine Shrug |
4 x 10 |
|
Seated Arnold Press |
4 x 10 |
INTERMEDIATE/ADVANCED
|
Upright Rows |
4 x 12 |
|
Dumbbell Reverse Fly |
4 x 12 |
|
SUPERSET Shoulder Press Front Raises |
4 x 8-12 |
|
Barbell Shrugs (Pyramid Sets) |
x20, x15, x10, x8, x 5 |
|
SUPERSET Incline Side Laterals Hammer Side Delts |
4 x 8-12 |
|
Cable Flies |
4 x 10 |
|
Arnold Press (Pyramid Sets) |
x20, x15, x10, x8, x 5 |
