Seated Barbell Shoulder Press
Dumbell Side Raises SS Dumbell upright Rows
Cable Rear Delt FLyes SS Face Pulls
Underhand EZ-Bar Front Delt Raises
Arsenal Strengh/ Cable Side Raises
4 SETS/////8-12 REPS
Basic shoulder press with an standard Olympic bar. I like to use a squat rack and use the safety bars instead of the hooks so it’s safer if you don’t have a spotter.
4 SETS/////8-12 REPS/////SUPERSET
Grab 2 dumbells at a weight that works for you. I like to use the same weight for the raises as I do for the rows. Do your side raises, set one dumbell down, and do your single arm upright rows. Make sure the movements are slow and controlled on both lifts and I GUARANTEE you’ll get a gnarly pump from this superset.
4 SETS/////8-12 REPS/////SUPERSET
Set a cable crossover machine all the way to the top, no attachments needed. Grab the cables and perform a rear delt fly. Then attach a rope to one of the cables but don’t move the cable position. Palms facing one another, contract your rear delts to pull the rope towards your face.
4 SETS/////8-12 REPS
EZ Bar with an underhand grip slightly wider than shoulder width. Keep your arms straight without locking your elbows and utilize your front deltoids to lift the weight up in front of you.
5 SETS AMRAP/////BURNOUT
Best way to annihilate your shoulders after a solid shoulder workout. If you have access to an Arsenal Strength M1 Standing Lateral Raise machine, great. If not, cables work fine too. Either way, the trick is to do as many reps as you can with one arm. Then repeat that many reps with the other arm. You’ll do that 5 times. However, the catch is you get ZERO BREAKS WHATSOEVER. Once you’re done your right arm, you go to your left arm, then back to your right, and so on. At the beginning you should aim for 20 reps. By the end you’ll be struggling to make 5. And if that just isn’t enough, then do the exact same thing afterwards, except switch to front delt raises instead of medials.