Shoulder Workout (Dropset)

Tuesday 5 NOVEMBER

Warm Up
Push Ups
Set 1
20 REPS
Set 2
20 REPS
Set 3
20 REPS

Working Set 1
Side Lateral Raises
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 2
Front Lateral Raises (Dumbbells)
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 3
Shoulder Press (Dumbbells)
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps) Front Raise (25lb or 45lb Plate)
Set 4
15 REPS
Superset
20 REPS

Working Set 4
Front Raise W/ Plates  (45, 25, 10)
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 5
Standing Up Right Rows (Barbell)
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 6
Shrugs (Barbell)
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 7
Seated Bent Over Rear Dealt Raise
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 8
Cable Rear Delt Fly
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Crunches
Set 1
30 REPS
Set 2
30 REPS
Set 3
30 REPS

Cool Down
15-20 Minute Walk 2.5-3.0 Pace Treadmill at a slight incline

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