Day 18 Shoulders

Okay, rest day is done. It’s time to get back to the gym for shoulders! Today I want to talk about the push press because it’s different from the overhead press. This is a great exercise for burning calories, elevating your heart rate, and activating a lot of muscle groups at once. You’ll use your legs to sink into the movement and then explode up as you press the bar overhead, returning the bar to chest height as you sink back into your knees. Your hands will be about shoulder width apart on the bar to target the front delt. Remember to keep your core strong to support the entire movement and ensure you do it safely. Let’s get our PRE-KAGED in and lift some weight!


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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