Shoulders

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1. Arnold Press

  1. AP. CW. 10 reps.
  2. AP. CW. 10 reps.
  3. AP. HW. 8 reps.
  4. AP. HW. 8 reps.

2. Military Press

  1. MP. HW. 8 reps
  2. MP. HW. 8 reps
  3. MP. HW. 8 reps
  4. MP. HW. 8 reps

3. Front Raises

  1. FR. CW. 8 reps.
  2. FR. CW. 8 reps.
  3. FR. HW. 6 reps.
  4. FR. HW. 6 reps.

4. Lateral Raises

  1. LR. HW. 8 reps.
  2. LR. HW. 8 reps.
  3. LR. HW. 8 reps.
  4. LR. HW. 8 reps.

 

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Shoulders

lou-ferrigno1-copy

1. Barbell Front Raises and Dumbbell Front Raises SS

Lift the barbell up to the head

  1. BFR. CW. 10 reps./DFR. CW. 10 reps.
  2. BFR. CW. 10 reps./DFR. CW. 10 reps.
  3. BFR. HW. 8 reps./DFR. HW. 8 reps.
  4. BFR. HW. 8 reps./DFR. HW. 8 reps.

2. Front Raises with a Plate

  1. FRP. HW. 10 reps.
  2. FRP. HW. 10 reps.
  3. FRP. HW. 8 reps.
  4. FRP. HW. 8 reps.

3. Arnold Press Lateral Raises SS

  1. AP. HW. 8 reps./LR. HW. 10 reps.
  2. AP. HW. 8 reps./LR. HW. 10 reps.
  3. AP. HW. 6 reps./LR. HW. 8 reps.
  4. AP. HW. 6 reps./LR. HW. 8 reps.

4. Reverse Fly with Dumbbells

  1. RF. HW. 12 reps.
  2. RF. HW. 12 reps.
  3. RF. HW. 12 reps.
  4. RF. HW. 12 reps.

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Shoulders

MU0116_TR_FZANE_01-1

1. Military Press/One Arm Barbell Shoulder Press SS

  1. Military Press. CW. 8 reps/OABS. CW. 8 reps
  2. Military Press. CW. 8 reps/OABS. CW. 8 reps
  3. Military Press. MW. 6 reps/OABS. MW. 6 reps
  4. Military Press. MW. 6 reps/OABS. MW. 6 reps

2. Lateral Shoulder Raises

  1. LSR. MW. 7 reps
  2. LSR. MW. 7 reps
  3. LSR.MW. 7 reps

3. Military Press Seated

  1. MP. MW. 6 reps
  2. MP. MW. 6 reps
  3. MP. MW. 6 reps
  4. MP. MW. 6 reps

4. Lateral Shoulder Raises with Dumbbells

  1. LSR. CW. 8 reps.
  2. LSR. CW. 8 reps.
  3. LSR. CW. 10 reps.
  4. LSR. CW. 10 reps.

5. Alternating Front Shoulder Raises with Dumbbells.

  1. AFSR. CW. 8 reps
  2. AFSR. CW. 8 reps
  3. AFSR. MW. 6 reps
  4. AFSR. MW. 6 reps

6. Incline bench Birds

  1. IBB. CW. 12 reps
  2. IBB. CW. 12 reps
  3. IBB. MW. 8 reps
  4. IBB. MW. 8 reps

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