Day 4 Shoulders


We’re back to work today, and I hope you’re feeling refreshed after your rest day and are ready to hit shoulders. We’ve given them a couple of days between workouts so they should be ready to train again. I’m going to take you through seven exercises that hit all three aspects of the shoulder—the front, side, and rear deltoid muscles. Building strong shoulders can help make your waist look smaller, creating a V-shape to your upper body. Shoulders have quickly become one of my favorite training days, and I hope you enjoy the workout, too.


Push Press

Sets: 2

Reps: 5*

*4-second lowering count.

Incline Dumbbell Press

Sets: 3

Reps: 15

Seated Dumbbell Lateral Raise

Sets: 2

Reps: 8*

*4-second lowering count.

Cable Upright Row

Sets: 4

Reps: 10

Standing Dumbbell Lateral Raise

Sets: 4

Reps: 12, 10, 8, 8

Front Plate Raise

Sets: 2

Reps: 10

Reverse Pec Deck

Sets: 4

Reps: 12


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