10.12.20 Workout: Shoulders

Shred: (Side Raises w/ Dumbbells, 4 sets of 10 reps dropset 15 reps, rest 60-90 seconds between sets), (Seated Hammer or DB Shoulder Press, 4 sets of 12 reps, rest 60-90 seconds between sets), (Alternating Single Arm Front Raise w/ DB Superset w/ Upright Rows w/ DB’s, rest 90 seconds between sets, 3 sets of 10 reps on each movement), (Rear Delt Flyes on Cables Superset Hammer Grip Front Raises Holding Plate, 3 sets of 12 reps on each movement, rest 60 seconds between sets), (Machine Shoulder Press, 7 sets of 12 reps, rest 30 seconds between sets)

Bulk: (Side Raises w/ Dumbbells, 4 sets of 8 reps dropset 12 reps, rest 90-120 seconds between sets), (Seated Hammer or DB Shoulder Press, 4 sets of 10 reps, rest 90-120 seconds between sets), (Alternating Single Arm Front Raise w/ DB Superset w/ Upright Rows w/ DB’s, rest 120 seconds between sets, 3 sets of 8 reps on each movement), (Rear Delt Flyes on Cables Superset Hammer Grip Front Raises Holding Plate, 3 sets of 12 reps on each movement, rest 90 seconds between sets), (Machine Shoulder Press, 7 sets of 10 reps, rest 45 seconds between sets)

<

 

\"\"

\"\"

Check Out Our Latest Workouts!