Shoulder Specialization
A four-week shoulder block: overhead and Arnold presses, lateral raises, face pulls and rear-delt flies through the week, with squats and rows keeping the rest of you trained. Add a rep per set each week.
Frequency: 4x / week · Duration: 4 weeks · Workout: ~55 min · Level: Intermediate
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What the week adds up to
4 training days, 14 exercises across the week (13 different ones), 58 sets in total in the 6-20 rep range, resting about 90s between them.
Built around Lateral Raise (9 sets across 2 days).
Goals: Muscle Gain
Equipment: Dumbbells, Full Gym, Barbell
Weekly Schedule
Press Heavy — Shoulders
- Overhead Press: 5 × 6, rest 2 min
- Arnold Press: 4 × 8, rest 90s
- Lateral Raise: 5 × 12, rest 1 min
- Face Pull: 4 × 15, rest 1 min
Pull + Rear — Back
3 exercises (Pro).
Press Volume — Shoulders
4 exercises (Pro).
Legs + Delts — Legs
3 exercises (Pro).
Progression Guidance
Add 1 rep per set weekly; rotate pressing variations.