Workout Plans
M&F Gain 10 Program  thumbnail
Per Bernal
Per Bernal

Day 24 : Shoulders & Traps

Exercises 7
Equipment Yes
WATCH: IFBB Pro Arash Rahbar demonstrates the Part 2, Shoulders & Traps workout

Exercise 1

Cable Lateral Raise
exercise image placeholder
3 sets
10-12* reps
-- rest
*Doesn’t include 1-2 warm-up sets. ** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.

Exercise 2

Arnold Press You'll need: Dumbbells How to
Arnold Press thumbnail
3 sets
10-12* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 3

Smith Machine Overhead Press You'll need: Bench, Smith Machine How to
Smith Machine Overhead Press thumbnail
3 sets
10-12 reps
-- rest

Exercise 4

Dumbbell Lateral Raise You'll need: Dumbbells, Squat Rack How to
Leaning Dumbbell Lateral Raise thumbnail
3 sets
10-12 reps
-- rest

Exercise 5

Reverse Pec Deck Flye
exercise image placeholder
3 sets
10-12** reps
-- rest
** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.

Exercise 6

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
3 sets
10-12** reps
-- rest
** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.

Exercise 7

Incline Dumbbell Shrug You'll need: Bench, Dumbbells How to
Incline Dumbbell Shrug thumbnail
3 sets
10-12 reps
-- rest
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