Shoulders Workout

FRIDAY 25 OCTOBER

Warm Up
Push Ups

Set 1
20 REPS

Set 2
20 REPS

Set 3
20 REPS

Working Set 1
Side Lateral Raises
Superset
Front Lateral Raises (Dumbbells)

Set 1
15 REPS
Superset
15 REPS

Set 2
12 REPS
Superset
12 REPS

Set 3
10 REPS
Superset
10 REPS

Set 4
7 REPS
Superset
7 REPS

Working Set 2
Shoulder Press (Dumbbells)
Superset
Front Raise (25lb or 45lb Plate)

Set 1
15 REPS
Superset
20 REPS

Set 2
12 REPS
Superset
20 REPS

Set 3
10 REPS
Superset
20 REPS

Set 4
7 REPS
Superset
20 REPS

Working Set 3
Standing Up Right Rows (Barbell)
Superset
Shrugs (Barbell)

Set 1
14 REPS
Superset
14 REPS

Set 2
12 REPS
Superset
12 REPS

Set 3
10 REPS
Superset
10 REPS

Set 4
7 REPS
Superset
7 REPS

Working Set 4
Seated Bent Over Rear Dealt Raise
Superset
Cable Rear Delt Fly

Set 1
14 REPS
Superset
20 REPS

Set 2
12 REPS
Superset
20 REPS

Set 3
10 REPS
Superset
20 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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