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.
4 days a week · 4 weeks · Intermediate · day 1 free, the rest with Pro
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).
Run day 1 with no account