11.2.20 Workout: Shoulders

Shred: (Single Arm Side Raises w/ Dumbbell Superset Same Arm Side Raises on Cable, 3 sets of 10 reps on each arm on each exercise), (Hammer Grip Front Raises w/ DB’s Superset Hammer Grip Front Raises on Cables, 3 sets of 12 reps on each exercise), (Overhand Grip Alternating Front Raises w/ DB’s Superset w/ Front Raises w/ Barbell, 3 sets of 10 reps on each arm w/ DB’s & 15 reps w/ Barbell), (Machine Shoulder Press, 7 sets of 12 reps, flex shoulders for 10 seconds after each set, rest only 45 seconds between sets) rest 60-90 seconds between all sets except for presses at the end

Bulk: (Single Arm Side Raises w/ Dumbbell Superset Same Arm Side Raises on Cable, 3 sets of 8 reps on each arm on each exercise), (Hammer Grip Front Raises w/ DB’s Superset Hammer Grip Front Raises on Cables, 3 sets of 10 reps on each exercise), (Overhand Grip Alternating Front Raises w/ DB’s Superset w/ Front Raises w/ Barbell, 3 sets of 8 reps on each arm w/ DB’s & 12 reps w/ Barbell), (Machine Shoulder Press, 7 sets of 12 reps, flex shoulders for 10 seconds after each set, rest only 45 seconds between sets) rest 90-120 seconds between all sets except for presses at the end

 

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