Shoulder Workout (45-60 Minute Duration)
1A. Barbell Push Jerk
- 2 warm-up sets x 6-8 reps (light)
- 4 working sets x 4-6 reps (mod/heavy)
Note: Increase weight and decrease reps (if needed) every set (minimum 4 reps)
REST 2:00
4 sets of:
2A. Barbell Strict Press: 12-15 reps (mod/light)
2B. Standing DB Lateral Raise: 12-15 reps (heavy)
REST 2:00
4 sets of:
3A. Single-Arm DB Press:15 reps (mod/heavy)
3B. Seated DB Front Raise: 12-15 reps (heavy)
Rest 2:00
4 sets of:
4A. DB Rear Delt Fly x 12-15 reps (light/mod)
4B. Standing DB Lateral Raise Burnout x 20 reps (light)
Rest 2:00
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Designed by: Sadie Meyer, MS, RDN, LDN, CPT
