Day 11 Shoulders


I am feeling well-rested and ready to hit my shoulders—I hope you are, too! Now, I want you to focus on pushing those weights up this week. Try going heavier than you did last week. Something important to know in the gym is that it’s okay to fail! If you go for another rep and don’t quite get it, that’s totally fine. We grow and get better from week to week by pushing our limits. As long as you’re training safely with good form, failing is not a bad thing. Keep that in mind throughout your session.


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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