Day 25:Shoulders

Day 25! We’re almost at that one-month mark, can you believe it? Today is the very last shoulder workout of this training plan, and after taking a full day to totally relax, I’m ready to get it done.

You might have noticed that we do lateral raises twice in this workout, and it’s for a very good reason. They’re the best way to create that round, capped look we want in our upper body. By focusing on the negative part of the exercise, you’ll feel a really good burn in that medial delt muscle—and that’s exactly what we want. Later you’ll want to really push the weight to break the muscle fiber down in a different way. This is one of my favorite shoulder exercises.

Don’t skip your PRE-KAGED today because it’ll help get the blood flowing to the shoulders. This helps flood the muscle with the nutrients it needs to work harder for longer, so you hit every rep you need to.


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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