Shoulder Day
10 Workouts
1. Overhead Press
:
Barbell
:
50% Front Deltoids
20% Lateral Deltoids
30% Triceps
Overhead Press
#1
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#2
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#3
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#4
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2. Dumbbell Shoulder Press
:
Dumbbells
:
50% Front Deltoids
25% Lateral Deltoids
25% Triceps
Dumbbell Shoulder Press
#1
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#2
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#3
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#4
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3. Lateral Raises
:
Dumbbells
:
85% Lateral Deltoids
15% Trapezius
Lateral Raises
#1
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#2
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#3
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#4
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4. Front Raises
:
Dumbbells
:
85% Front Deltoids
15% Trapezius
Front Raises
#1
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#2
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#3
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#4
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5. Arnold Press
:
Dumbbells
:
45% Front Deltoids
25% Lateral Deltoids
30% Triceps
Arnold Press
#1
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#2
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#3
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#4
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6. Face Pull
:
Cable Machine
:
60% Rear Deltoids
25% Trapezius
15% Biceps (Stabilizers)
Face Pull
#1
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#2
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#3
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#4
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7. Upright Row
:
Barbell
:
40% Trapezius
35% Lateral Deltoids
25% Biceps
Upright Row
#1
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#2
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#3
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#4
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8. Cable Lateral Raises
:
Cable Machine
:
85% Lateral Deltoids
15% Trapezius
Cable Lateral Raises
#1
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#2
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#3
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#4
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9. Seated Overhead Press
:
Barbell
:
50% Front Deltoids
20% Lateral Deltoids
30% Triceps
Seated Overhead Press
#1
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#2
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#3
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#4
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10. Reverse Pec Deck
:
Pec Deck Machine
:
80% Rear Deltoids
20% Trapezius
Reverse Pec Deck
#1
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#2
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#3
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#4
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