Category Archives: Shoulders

All Shoulder Workouts will be listed.

Chest & Shoulders

4 SETS AB Wheels: 30 reps

SPEED WORK BENCH PRESS: 9×3
Close grip: 3 reps
Medium grip: 3 reps
Wide grip: 3 reps
Face Pulls: 20 reps
*9 sets Total
x 155lbs

5 SUPERSETS
Behind the Neck Press: 20 x 135lbs
Rep Progression Ts and Arrows: 15lbs
*1-1, 2-2, 3-3, 4-4, 5-5, etc.

5 SUPERSETS
Behind the Neck Pull-ups: 10 reps
Reverse Barbell Shrugs: 20 x 155lbs

3 SUPERSETS
Arnold Press: 12 x 60lbs
Dumbbell Side Lying Laterals: 15 x 25lbs

FRONT SQUAT
10 second count pause worked up to 225lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters

Chest & Shoulders

4 SETS AB Wheels: 30 reps

SPEED WORK BENCH PRESS: 9×3
Close grip: 3 reps
Medium grip: 3 reps
Wide grip: 3 reps
Face Pulls: 20 reps
*9 sets Total
x 155lbs

5 SUPERSETS
Behind the Neck Press: 20 x 135lbs
Rep Progression Ts and Arrows: 15lbs
*1-1, 2-2, 3-3, 4-4, 5-5, etc.

5 SUPERSETS
Behind the Neck Pull-ups: 10 reps
Reverse Barbell Shrugs: 20 x 155lbs

3 SUPERSETS
Arnold Press: 12 x 60lbs
Dumbbell Side Lying Laterals: 15 x 25lbs

FRONT SQUAT
10 second count pause worked up to 225lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters

Training: Shoulders

4 SETS AB Wheels: 30 reps

SPEED WORK BENCH PRESS: 9×3
Close grip: 3 reps
Medium grip: 3 reps
Wide grip: 3 reps
Face Pulls: 20 reps
*9 sets Total
x 155lbs

5 SUPERSETS
Behind the Neck Press: 20 x 135lbs
Rep Progression Ts and Arrows: 15lbs
*1-1, 2-2, 3-3, 4-4, 5-5, etc.

5 SUPERSETS
Behind the Neck Pullups: 10 reps
Reverse Barbell Shrugs: 20 x 155lbs

3 SUPERSETS
Arnold Press: 12 x 60lbs
Dumbbell Side Lying Laterals: 15 x 25lbs

FRONT SQUAT
10 second count pause worked up to 225lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters

Shoulder, Triceps & Biceps

4 Sets
Standing Shoulder Press: 20 x 45lbs

6 SUPERSETS
Seated Arnold Press: (2) 12 x 60lbs
Seated Lat Raise: 15 x 20lbs

4 PUMP SETS
Y’s/Arrows/T’s: 15 x 20lbs

4 TRI-SETS
Preacher Curls: (3 count eccentric): 8 x 60lbs
Spider Curls Hammer: 15 x 20lbs
Spider Curls: 15 x 20lbs

4 SUPERSETS
Heavy V-Bar Pushdowns: 10 x 200lbs
Overhead V-Bar Extensions: 25 x 100lbs

4 SUPERSETS
Rope Pushdowns: Pause every 5th Rep: 15 x 50lbs
Rope Overhead Extensions: 15 x 120lbs

Pause Front Squat: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs

4 Sets
Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 15 @ 125lbs

Training: Shoulders

4 Sets
Standing Shoulder Press: 15 x 45lbs

5 SUPERSETS
Seated Arnold Press: 10 x 60lbs
Seated Lat Raise: 20 x 5lbs

5 PUMP SETS
Arrows/T’s: Rep Progression up to 5 REPS
(1-1, 2-2, 3-3, 4-4, 5-5) x 15lbs

4 SUPERSETS
Preacher Curls: 8 reps HEAVY(3 count eccentric)
Spider Curls: 15 x 20lbs

4 PUMP SETS
Regular DB & Hammer Curls: Rep Progression: up to 5 REPS
(1-1, 2-2, 3-3, 4-4, 5-5) x 20lbs

4 SUPERSETS
Heavy V-Bar Pushdowns: 10 x 200lbs
Single Arm Band Pushdown: 20 reps

4 SUPERSETS
V-Bar Tricep Extension: 25 x 100lbs
Cable Overhead Extensions: 25 x 100lbs

4 Pump Sets
Band Elbows Out Press: 20 reps
DB Elbows Out Press: 20 x 20lbs