Shoulders


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A1. Seated Shoulder Press (Machine)

3 sets

30,25,20 reps 

B1. Upright Row Barbell

3 sets

15 reps 

C1. Seated Rope Over Head Front Raises

3 sets

15 reps

D1. Dumbbell Lateral Raises

3 sets 

8 reps (4 second eccentrics)

E1. Seated Partial Lateral Raises

3 sets

30 reps

F1. Rear Delt Row

3 sets 

10 reps each side