Workout Plans
Weighted Bench Dip thumbnail
James Farrell
James Farrell

Day 11 : Shoulders

Exercises 6
Equipment Yes

Exercise 1

Military Press You'll need: Barbell How to
Military Press thumbnail
5 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 2

Arnold Press You'll need: Dumbbells How to
Arnold Press thumbnail
5 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 3

Machine-Shoulder-Press How to
Machine-Shoulder-Press thumbnail
4 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 4

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
4 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy). After completing reps, perform partial reps for the same number.

Exercise 5

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
4 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy). After completing reps, perform partial reps for the same number.

Exercise 6

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
3 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy). Perform up to 5 sets if possible.
Comments