Workouts

Dumbbell or barbell shoulder press

• 2 warm up sets 20 and 15 reps heavy 5 sets of 5
• Alternate weeks next week do 4 sets of 8-10reps 

Side lateral machine supersetted with shoulder press machine

• 3 sets of dropsets on both 10-12 reps then lower the weight and do another 10-12 reps

Upright rows barbell or cable supersetted with front raises with a plate

• 3 sets of 12-15 reps on both

Rear delt flies supersetted with face pulls

• Flies; 4 sets 8-10reps face pulls; use rope and pull to your ears 4sets of 10- 12reps

Seated calf raise

• 3 sets of 10-12 reps

Standing calf raises or on leg press

• 3 sets of 15-20 reps

Shoulder Burnout: 10 each 3 rounds:

• Front Raises, Y’s, Lateral Raises, Around the World’s, 1 min rest between sets.

Shoulder/Bis/Abs Exercise:

• BB Shrugs (12-15 reps)
• Bentover lateral raise DB (12-15 reps)
• Upright Rows (12-15 reps)
• Cable side laterals (12-15 reps)
• Reverse curls (12-15 reps)
• Wrist curls (12-15 reps)
• Decline sit-ups (12-15 reps)

Shoulder/Bis/Abs Exercise 2:

• Standing BB Shoulder press (6-8 reps)
• Upright row (6-8 reps)
• DB side lat + front lat (6-8 reps)
• Db Shrugs / Shrug rack (6-8 reps)
• Wrist twirls (6-8 reps)
• Wrist curls reverse (6-8 reps)
• Flutter kicks/power crunch (6-8 reps)