12.1.20 Workout: Shoulders

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Shred: (Machine Shoulder Press, Set 1: 20 reps, Sets 2-5: 10 reps, dropset 10 reps), (Kneeling Single Arm T-Bar Press, 3 set of 15 reps on each side), (Alternating Static Hold Front Raises w/ DB’s, 3 sets of 10 reps on each arm = 20 total reps per set), (Single Arm Upright Row w/ DB Superset Same Arm Side Raise w/ DB, 3 sets of 12 reps on each exercise on each arm), (Face-Pulls on Cable w/ Rope Grip, 3 sets of 20 reps) Rest 60-90 Seconds between sets

Cardio: 60 minutes of medium exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Machine Shoulder Press, Set 1: 20 reps, Sets 2-5: 8 reps, dropset 12 reps), (Kneeling Single Arm T-Bar Press, 3 set of 12 reps on each side), (Alternating Static Hold Front Raises w/ DB’s, 3 sets of 8 reps on each arm = 16 total reps per set), (Single Arm Upright Row w/ DB Superset Same Arm Side Raise w/ DB, 3 sets of 8 reps on each exercise on each arm), (Face-Pulls on Cable w/ Rope Grip, 3 sets of 15 reps) Rest 90-120 Seconds between sets

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