Shoulder day
KEY MOVEMENT:
Overhead Press
Overview
Training your shoulders is often overlooked and can be very beneficial for physique, posture and not only that but having strong shoulders looks awesome!
WARM-UP
EXERCISE
MOVEMENT ONE:
Warm-up
SETS:
2
REPS:
20
WEIGHT:
Light
DIRECTION:
Warm up with two sets of overhead press using light weight.
MOVEMENT TWO:
Overhead Barbell Press
SETS:
5
REPS:
5
WEIGHT:
Maximum
DIRECTION:
As heavy as you can do, take your time
MOVEMENT THREE:
Dumbbell lateral raise
SETS:
3
REPS:
15, 12, 10
WEIGHT:
Medium
DIRECTION:
Get heavier each time, but focus on form and squeeze your shoulders throughout
MOVEMENT FOUR:
Shoulder press machine
SETS:
3
WEIGHT:
Medium
REPS:
15, 12, 10
DIRECTION:
Get heavier each set
MOVEMENT FIVE:
Dumbbell shrugs
SETS:
3
WEIGHT:
Medium
REPS:
15, 15, 15
DIRECTION:
Keep the movement slow, focus on squeezing your shouders
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