Posted 13 January 2015 by Alex Stuart

5 Mass Building


Shoulder Workouts

5 Mass Building Shoulder Workouts

Shoulder scr1a.jpg

Workout 1

Barbell Shoulder Press: 3 sets x 4-6 reps
One Arm Side Laterals: 3 sets x 12 reps
Front Plate Raise: 3 sets x 12 reps hold plate at the top for 3 sec
Lying Rear Delt Raises: 3 sets x 15 reps

Workout 2

Seated Side Laterals: 3 sets x 8-12 reps
Push Press: 3 sets x 4-6 reps
Reverse Flys: 3 sets x 12 reps
Side Lateral Raise: 3 sets x 15 reps

Workout 3

Seated Bent Over Rear Delt Raise: 3 sets x 8-12 reps
Dumbbell Shoulder Press: 3 sets x 4-6 reps
Standing Low Pulley Deltoid Raise: 3 sets x 8-12 reps
Barbell Rear Delt Rows: 3 sets x 12 reps

Workout 4

Arnold Press: 3 sets x 6-8 reps
Bent Over Low Pulley Side Laterals: 3 sets x 8-12 reps
Laterals Lying One Arm Lateral Raises: 3 sets x 10 reps with each arm
Front Dumbbell Raise: 3 sets x 12 reps

Workout 5

One Arm Side Laterals: 3 sets x 8 reps with 3 sec hold at the top
Standing Military Press: 3 sets x 6-8 reps
Reverse Flys: 3 sets x 8-12 reps
Side Lateral Raises: 3 sets x 15 reps

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