Shoulder Workouts

   
On all exercises we recommend using the first set as a warm up using light to moderate weight, then gradually increase weight after each set.

(Weight: % scale is based on the percentage (%) of your total lifting capacity for that particular exercise.)

Workout 1

 

Workout 2

Exercise Sets Reps Weight
Seated Military Press 4 10-12 70%-90%
Lateral Raise 4 12-15 80%-95%
Upright Rows 3 10 80%-90%
Front Raise 4 12-15 95%*
*Focus on form and squeezing/flexing muscle on each rep.
 
Exercise Sets Reps Weight
Dumbbell Shoulder Press 4 10-12 70%-90%
Behind Neck Military Prs 4 12-15 80%-95%
Cable Upright Rows 3 10 80%-90%
       
 
     

Workout 3

 

Workout 4 High Reps

Exercise Sets Reps Weight
Reverse Grip Military Press 4 10 70%-90%
1 Arm Lateral Raise 4 12-15 80%-95%
Arnold Dumbbell Press 3 10 70%-80%*
Front Cable Raise (1 arm) 3 12-15 70-85%
*Focus on form and squeezing/flexing muscle on each rep.
 
Exercise Sets Reps Weight
Dumbbell Shoulder Press 4 20 60%-80%
Upright Rows 4 12-15 80%-90%
Superset: Side and Front Lateral Raises 3 12+12 70%-80%*
       
*Focus on form and squeezing/flexing muscle on each rep.